# Upper Body Push & Pull

You'll build real upper-body strength with controlled presses and rows — every rep focused, every set purposeful.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × Warmup Activity Progression _(progression — pick your level)_

## Main

- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Chest-Supported Dumbbell Row
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 8 Shoulder Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_

## Cool-Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead