# Upper Body Strength

You'll build real upper-body strength and definition through sharp pressing and pulling sets — leaving you feeling pumped and capable.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Wrist Flexibility Stretch

## Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 10 Shoulder Press - Dumbbell
- 3 × 12 Rear Delt Fly - Dumbbell
- 3 × 30s Hollow Body Hold

## Cool-Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Expansion Stretch (Elbows Back)