Marvel Fitness
Upper Body Workout
Beginner Level · 7 Exercises · ~35–45 min
Tap ▶ on any card to watch the exercise demo
Push-ups (Knee or Full)
3 sets × 8-12 reps | Rest 60s
Dumbbell Shoulder Press
3 sets × 10-12 reps | Rest 60s
Bent Over Dumbbell Row
3 sets × 10-12 reps | Rest 60s
Lateral Raises
3 sets × 12-15 reps | Rest 60s
Dumbbell Bicep Curls
3 sets × 10-12 reps | Rest 60s
Triceps Dips (Chair/Bench)
3 sets × 10-12 reps | Rest 60s
Push-up to Plank (Dynamic)
3 sets × 8-10 reps | Rest 60s
After Workout Tips
- Upper body ke baad chest, shoulders, aur triceps stretch zaroor karein.
- Protein-rich meal 30–40 min mein lein — muscle repair ke liye.
- Paani ki kami na hone dein — strength training mein fluid loss hoti hai.
- Agle din same muscle group na karein — 48 hours recovery chahiye.