Motra Workouts
Upper Body Power Push-Pull Circuit
A dynamic upper body workout focusing on pushing and pulling exercises to build strength and muscle definition. Targeting chest, triceps, biceps, shoulders, and lats, this routine includes compound lifts and isolation moves to maximize hypertrophy and strength gains. Ideal for intermediate lifters.
Duration
45 min
Equipments
barbell, other, dumbbells
Target
chest, lats, traps
Exercises/Sets
6, 21
Duration
45 min
Equipments
barbell, other, dumbbells
Target
Chest, Lats, Traps
Exercises/Sets
6/21
Workout
SUPERSET
Barbell Bench Press
4 Sets
Set 1
12 reps - 45 lbs
Set 2
8 reps - 45 lbs
Set 3
8 reps - 45 lbs
Set 4
8 reps - 45 lbs
Barbell Bench Press
4 Sets
Set 1
12 reps - 45 lbs
Set 2
8 reps - 45 lbs
Set 3
8 reps - 45 lbs
Set 4
8 reps - 45 lbs
Barbell Bent Over Row
4 Sets
Set 1
12 reps - 45 lbs
Set 2
8 reps - 45 lbs
Set 3
8 reps - 45 lbs
Set 4
8 reps - 45 lbs
Barbell Bent Over Row
4 Sets
Set 1
12 reps - 45 lbs
Set 2
8 reps - 45 lbs
Set 3
8 reps - 45 lbs
Set 4
8 reps - 45 lbs
Set 1
12 reps - 25 lbs
Set 2
8 reps - 25 lbs
Set 3
8 reps - 25 lbs
Set 4
8 reps - 25 lbs
Set 1
12 reps - 25 lbs
Set 2
8 reps - 25 lbs
Set 3
8 reps - 25 lbs
Set 4
8 reps - 25 lbs
Cable Face Pull
3 Sets
Set 1
12 reps - 20 lbs
Set 2
12 reps - 20 lbs
Set 3
12 reps - 20 lbs
Cable Face Pull
3 Sets
Set 1
12 reps - 20 lbs
Set 2
12 reps - 20 lbs
Set 3
12 reps - 20 lbs
Dumbbell Bicep Curl
3 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Dumbbell Bicep Curl
3 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 1
12 reps - 50 lbs
Set 2
12 reps - 50 lbs
Set 3
12 reps - 50 lbs
Set 1
12 reps - 50 lbs
Set 2
12 reps - 50 lbs
Set 3
12 reps - 50 lbs
470+ Auto-detected Exercises
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