# Hypertrophy Push/Pull

Upper body focus with dedicated arm and torso development.

## Push & Chest Focus

You'll hammer your chest and shoulders with heavy pressing and polished cable work — expect a satisfying pump and real upper-body strength gains.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Scapular Push-Up

### Main

- **Superset · 3 rounds**
  - 8 Bench Press - Machine
  - 10 Cable Row (Seated) - Cable
- **Superset · 3 rounds**
  - 10 Chest Press (Incline) - Cable
  - 12 Face Pull - Cable
- **Superset · 3 rounds**
  - 12 Crossover - Cable
  - 12 Lateral Raise (Standing) - Cable _(Right)_

### Cool-down

- 1 × 30s Chest Wall Stretch _(Each side)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 30s Triceps Stretch - Overhead _(Each side)_


## Pull & Back Focus

You'll build a thicker back and bigger arms with rings and the EZ bar — expect a satisfying pump and real pulling strength gains.

### Warm-Up

- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 15 Arm Circle
- 1 × 10 Scapular Shrug

### Main

- **Superset · 3 rounds**
  - 8 Row (Tuck Front Lever) - Rings
  - 10 Push-Up - Rings
- 3 × 6 Pull-Up (V-Bar) _(Full range of motion)_
- **Superset · 3 rounds**
  - 10 Bicep Curl (Prone Incline) - EZ Curl Bar _(Slow on the way down)_
  - 12 Hammer Curl - Cable _(Neutral grip throughout)_
- 3 × 15 Face Pull - Cable _(Pull to forehead, elbows wide)_

### Cool-Down

- 1 × 40s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_