# Back & Biceps Blast

You'll strengthen your back and arms with pulling movements that build real grip and upper-body power. Every rep brings you closer to your first (or best) pull-up!

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 5 Hang (Arch)
- 1 × 8 Scapular Push-Up

## Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 8 Chin Up Hold
  - 10 Plank Row
- 1 × L-sit Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)
- 1 × 20s Biceps Stretch
- 1 × 20s Triceps Stretch - Overhead