Build Muscle Recommended program

Bodyweight Upper Body 20

Chest, shoulders, arms and upper back in about 20 minutes with just your body weight. Push-up variations do the heavy lifting and floor back raises balance your posture.

7exercises

20min

13sets

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Start workout

Training flow

Warm-up 2 exercises

rest 10s

rest 15s

Main 4 exercises

Push-Up

3 sets 8-12 reps Chest

rest 45s

Pike Push-Up

3 sets 8-10 reps Shoulders

rest 45s

Reverse Snow Angel

2 sets 10-12 reps Upper Back

rest 45s

Diamond Push-Up

2 sets 6-10 reps Triceps

rest 60s

Cool-down 1 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s