# Full Upper Body Power Session

Get ready to build serious upper body strength from head to waist! This session hits every muscle above your hips — you'll leave feeling pumped, strong, and standing taller. Expect a solid mix of heavy lifts and targeted burnout sets.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 10 Scapular Pull-Up
- 2 × 6 Inchworm

## Chest & Back — Compound Pairs

- **Superset · 4 rounds**
  - 8 Bench Press - Dumbbell
  - 8 Pull-Up
- **Superset · 3 rounds**
  - 10 Dumbbell Press (Incline) - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 10 Dip (Triceps)
  - 12 Chest-Supported Dumbbell Row

## Shoulders — Full Deltoid Development

- 4 × 8 Shoulder Press - Dumbbell
- **Superset · 3 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Rear Delt Fly - Dumbbell
- 3 × 10 Press (Arnold) - Dumbbell

## Lats & Traps — Targeted Back Work

- 4 × 8 Row (Bent-Over) - Barbell
- 3 × 10 Kettlebell Row (Single-Arm) - Kettlebell
- **Superset · 3 rounds**
  - 15 Shrug - Dumbbell
  - 15 Face Pull - Resistance Bands
- 3 × 8 Chin-Up

## Arms — Biceps & Triceps Burnout

- **Superset · 3 rounds**
  - 12 Bicep Curl - Dumbbell
  - 12 Triceps Extension (Overhead, Single-Arm) - Dumbbell
- **Superset · 3 rounds**
  - 12 Hammer Curl - Dumbbell
  - 12 Dip (Triceps)
- 2 × 15 Bicep Curl - Resistance Bands
- 2 × 15 Triceps Extension - Resistance Band

## Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Chest Doorway Stretch
- 2 × 30s Shoulder Stretch (Cross-Body)
- 2 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 2 × 30s Lat Stretch
- 2 × 20s Neck Stretch (Lateral)