# Upper Body Hypertrophy

You'll fire up your chest, back, and shoulders with a focused push-pull session — efficient rounds, solid form, real results.

## Warm-Up

- 1 × 10 Shoulder Roll
- 1 × 10 Arm Circle
- 1 × 6 Inchworm

## Main

- **Superset · 3 rounds**
  - 8 Archer Push-Up _(Right)_
  - 8 Archer Push-Up _(Left)_
  - 10 Row (Doorframe)
- **Superset · 3 rounds**
  - 10 Push-Up (Decline)
  - 10 Plank Row _(Each side)_
- **Superset · 3 rounds**
  - 30s Wall Walk
  - 25s Hollow Body Hold

## Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Extension Stretch
- 1 × 40s Child's Pose