# Hypertrophy Focus

Build a strong upper body foundation with controlled, form-focused bodyweight movements. You'll work your chest, shoulders, and triceps while keeping volume manageable for week one!

## Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Shoulder Roll _(Forward then backward)_
- 2 × 20s Chest Opener Stretch _(Clasp hands behind back, lift chest)_
- 2 × 5 Inchworm _(Walk hands out slowly, keep legs straight)_

## Main Workout

- 3 × 10 Push-Up _(Keep core tight, chest to floor)_
- 3 × 8 Pike Push-Up _(Hips high, lower head toward floor)_
- 2 × 10 Push-Up (Diamond) _(Hands form a diamond shape under chest)_
- 2 × 12 Push-Up (Wide) _(Hands wider than shoulder-width)_
- 2 × 30s Superman Hold _(Squeeze shoulder blades together at top)_
- 2 × 12 Dip (Triceps) _(Use a sturdy chair or low surface)_

## Cool Down

- 1 × 40s Child's Pose _(Reach arms forward, breathe deeply)_
- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_