# Upper & Core Focus

Alternating push and pull sessions to build chest, back, and arm definition.

## Push & Core

Dumbbell and barbell movements for chest and shoulders with core stability work.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 8 Cat-Cow
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Pullup Progression
  - 8 Pike Push-Up
- **Superset · 3 rounds**
  - Dip Progression
  - Anti-Extension Progression

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose


## Pull & Arms

Vertical and horizontal pulling to build back width and arm size.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Shrug
- 1 × 10 Scapular Push-Up
- 1 × 10 Shoulder Shrug (Circular)

### Main Workout

- **Superset · 3 rounds**
  - Pullup Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - Row Progression
  - Dip Progression
- **Superset · 3 rounds**
  - 12 Bodyweight Bicep Curl - Body Only
  - 12 Prone Y Raise

### Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Biceps Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 40s Child's Pose