# Strength Skills & Muscle Gain

Build functional mass and master new movements with a balanced, progressive approach.

## Upper Body Push & Pull

Kick off your 28-day journey with a solid upper body session that builds strength from the ground up. Expect a satisfying pump as you work through pressing and pulling movements with crisp, controlled form.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 8 Scapular Pull-Up

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 11 Bicep Curl - Resistance Bands
- 2 × 11 Triceps Extension - Resistance Band
- 2 × 12 Face Pull - Resistance Bands
- 2 × 12 Lateral Raise - Resistance Band

### Cool Down

- 1 × 40s Chest Stretch
- 1 × 40s Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Triceps Stretch - Overhead