# Upper Body Strength Push

Foundation phase upper body session focusing on horizontal push, horizontal pull, and vertical pull. Barbell bench press and bent-over row as primary compounds, with a pull-up progression for vertical pull. Volume is kept at 0.7x with 3 sets per exercise and longer rest periods to reinforce form for beginners.

## Warm-Up

- 1 × 30s Dead Hang
- 1 × 8 Scapular Pull-Up
- 1 × 10 Serratus Wall Slide

## Main Workout

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

## Cool Down

- 1 × 30s Shoulder Extension Stretch
- 1 × 30s Wrist Forward and Back Bends