# Upper Body Strength

A beginner-friendly upper body session focused on horizontal push and pull patterns with a vertical pull accessory. Dumbbell bench press and bent-over rows are the main compounds, supported by a lat pulldown-style row progression and light isolation work. Volume is kept moderate (3 sets) per the foundation phase guidance, with longer rest periods to allow form focus.

## Warm-Up

- 1 × 10 Scapular Shrug
- 1 × 10 Serratus Wall Slide
- 1 × 12 External Rotation - Resistance Band

## Main Workout

- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Row (Bent-Over) - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 10 Bicep Curl - Dumbbell
- 3 × 10 Lateral Raise - Dumbbell

## Cool Down

- 1 × 30s Shoulder Extension Stretch
- 1 × 12 Trap-3 Raise