# Hypertrophy Push & Pull

You'll build real upper-body strength through push and pull work that leaves your shoulders, chest, and back feeling strong and pumped. Higher reps today mean more time working — and more progress to show for it.

## Warm-up

- 1 × 10 Shoulder Roll
- 1 × 10 Arm Circle
- 1 × 10 Shoulder Stretch (Cross-Body) _(Each side)_

## Main

- **Superset · 3 rounds**
  - 8 Bench Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell _(Hinge at hips, chest proud)_
- **Superset · 3 rounds**
  - 10 Shoulder Press (Seated) - Dumbbell _(Press straight overhead)_
  - 12 Rear Delt Fly - Dumbbell _(Squeeze shoulder blades)_
- 3 × 12 Bicep Curl - Dumbbell

## Cool-down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Child's Pose Lat Stretch