# Upper Body Push & Pull

You'll build real chest and back strength with a clean push-and-pull session — great for building that solid foundation you'll feel in everyday life.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × Warmup Activity Progression _(progression — pick your level)_

## Main Workout

- 3 × 8 Bench Press - Dumbbell
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Shoulder Press - Dumbbell
- 2 × 10 Rear Delt Fly - Dumbbell
- 2 × 30s Hollow Body Hold

## Cool Down

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