# Upper Body Hypertrophy

You'll build real upper-body strength with controlled push and pull movements — perfect for laying a solid foundation on day one.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up

## Main

- **Superset · 3 rounds**
  - 8 Push-Up (Incline) _(Slow 3-count down)_
  - 8 Row (Doorframe) _(Chest to door, squeeze back)_
- **Superset · 3 rounds**
  - 8 Pike Push-Up _(Hips high, elbows track back)_
  - 8 Row (Vertical) _(Keep body straight)_
- 2 × 10 Dead Bug _(Press lower back into floor)_

## Cool-Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 30s Wrist Flexibility Stretch