# Upper Body Push & Pull

You'll build real upper-body strength with controlled presses and rows — simple, effective, and a great foundation to grow from.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Shoulder Shrug (Circular)

## Main

- **Superset · 3 rounds**
  - 10 Floor Press - Dumbbell _(Slow 3-second lower)_
  - 10 Row (Bent-Over) - Dumbbell _(Chest up, row to hip)_
- **Superset · 3 rounds**
  - 8 Shoulder Press - Dumbbell _(Press straight overhead)_
  - 10 Chest-Supported Dumbbell Row _(Keep chest on bench)_
- 2 × 12 Lateral Raise - Dumbbell _(Slight bend in elbows)_
- 2 × 12 Crunch

## Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_