# Resistance Band Muscle Build

Grow lean muscle efficiently using only your resistance bands.

## Upper Body Hypertrophy

You'll work your chest, back, and arms with focused pushing and pulling movements — building real strength from day one with great form.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch
- 1 × 10 Serratus Wall Slide

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 8 Pike Push-Up
- 2 × 30s Hollow Body Hold

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Wall Stretch
- 1 × 30s Wrist Flexibility Stretch
- 1 × 40s Child's Pose