# Bodyweight Muscle & Mobility Flow

Gain lean muscle and improve your flexibility using only your own body weight.

## Upper Body Hypertrophy

You'll build upper-body strength through a balanced mix of pushing and pulling — great for developing your chest, shoulders, and back all in one go.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Chest Wall Stretch

### Main

- **Superset · 3 rounds**
  - 10 Push-Up (Wide)
  - 10 Row (Doorframe)
- **Superset · 3 rounds**
  - 8 Push-Up (Decline)
  - 10 Scapular Shrug
- 3 × 8 Push-Up (Diamond) _(Keep elbows close to your sides)_

### Cool-Down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Child's Pose Lat Stretch