Upper Body + Abs Workout 🔥 Push Pull Power | Split 30

Build upper body power and core strength in just 30 minutes! This horizontal push/pull workout targets your chest, back, and abs with compound lifts, sculpting accessory work, and a fiery finisher that leaves you feeling strong, lean, and unstoppable. 👉🏼I used a bench + a set of 5kg/10.5 lbs + 8kg/17.5 lbs + 10kg/22 lbs dumbbells but you can adjust based on what you have. Every move can be scaled, and I guide you through it all. _________________________________________________________________________________________________ EQUIPMENT NEEDED: ~Dumbbells ~Bench ~Floor Mat _________________________________________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: Functional Strength or Weights depending on your watch type and the pace you’re working at. _________________________________________________________________________________________________ 💪 FORMAT: ~3 Blocks ~3 Rounds per Block Timed Intervals: Block 1-3 x30 secs work/15 secs rest Block 2-3x45 secs work/15 secs rest Block 3-3x30 secs work/10 secs rest ~30 Minutes Total 🔥 Burn: ~175 calories (approx.) _________________________________________________________________________________________________ ⚡ WORKOUT DETAILS: Big Lift Superset 3 x (30 secs work/15 secs rest) 1️⃣DB Alt Chest Press | 10kg/22 lbs 1️⃣Wide Row | 8kg/17.5 lbs . Giant Set  3 x (45 secs work/15 secs rest) 2️⃣Curl to Press | 8kg/17.5 lbs 2️⃣Incline Plank DB Row | 10kg/22 lbs 2️⃣Bench Pushup Sh Tap 2️⃣Alt O’head Tricep Extension 5kg/10.5 lbs . Core Finisher 3 x(30 secs/10 secs rest) 3️⃣Pull Over to Leg Extension | 8kg/17.5 lbs 3️⃣DB Sit-up & Twist | 8kg/17.5 lbs 3️⃣High Plank Jack ________________________________________________________________ SPLIT30 | 4-Week Strength Program SPLIT30 is a 2-day per week dumbbell strength program designed to help you build lean muscle, get stronger, and train smarter in just 30 minutes per session. Each week alternates between: Week A: Quads + Glutes / Horizontal Push + Pull Week B: Glutes + Hamstrings / Vertical Push + Pull This alternating split hits every major muscle group for balanced strength and muscle development. 💡 How to Schedule: Train 2–4 days per week by pairing SPLIT30 with full-body or Split Strong workouts, or follow the monthly calendar for a complete strength + conditioning plan. 👉 Focus on daily movement (7–12k steps) to boost fat loss, recovery, and overall results—no extra cardio required. ____________________________________________________________ 💌 Grab Your Free Monthly Workout Calendar My subscribers get a fresh training calendar + exclusive tips each month. 👉 https://mailchi.mp/garagefitnessgirl/... _________________________________________________________________________________________________ 🛒 SHOP MY EQUIPMENT (Affiliate): Dumbbells I Use: https://amzn.to/4l9yIET Training Bench: https://amzn.to/44kBVKp _________________________________________________________________________________________________ 🎵 Find my music playlists here: Like the music? Find my playlist with the music I've used here: https://share.epidemicsound.com/ayddb... ___________________________________________________________________________ 📲 STAY CONNECTED: 🎥 YouTube:    / @garagefitnessgirl   📸 Instagram:   / garagefitnessgirl   📝 Website: https://www.garagefitnessgirl.com 📥 Join my Inner Circle:    / @garagefitnessgirl   _________________________________________________________________________________________________ 💬 Drop a Comment: Which move hit hardest — the push, the pull, or that ab finisher? #strengthworkout #dumbbellworkout #garagefitnessgirl