# Upper Body Hypertrophy

You'll work your chest, back, and shoulders with ring movements that build real strength and body control — steady, focused, and satisfying.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 6 Inchworm

## Main

- **Superset · 3 rounds**
  - 7 Push-Up - Rings
  - 8 Ring Row - Gymnastic Rings
- **Superset · 3 rounds**
  - 6 Pike Push-Up (Single-Leg) _(Right)_
  - 6 Pike Push-Up (Single-Leg) _(Left)_
  - 8 Dead Bug _(Each side)_
- **Superset · 3 rounds**
  - 20s Rings Support Hold (Turned Out) _(Squeeze rings outward)_
  - 20s Plank (Shoulder Tap)

## Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead _(Each side)_