# Upper Body Push & Pull

Get ready to build a stronger upper body from the ground up! This session combines pressing and pulling movements that will leave your chest, back, and arms feeling worked and energized — perfect for building that solid foundation.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 12 Pull Apart - Resistance Band
- 2 × 20s Shoulder Circle
- 2 × 10 Push-Up (Incline)

## Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 3 × 9 Shoulder Press - Dumbbell
- 2 × 11 Chest Fly - Resistance Band
- 2 × 12 Face Pull - Resistance Bands
- 2 × 11 Bicep Curl - Dumbbell
- 2 × 11 Triceps Extension (Standing, Overhead) - Dumbbell

## Cool Down

- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 30s Neck Stretch (Lateral)