# Upper Body Push & Pull

You'll build real upper-body strength with controlled presses and rows — a great foundation to kick off your first week.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 30 Shoulder Stretch (Cross-Body) _(Each side)_

## Main

- **Superset · 3 rounds**
  - 10 Bench Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- 3 × 10 Shoulder Press (Seated) - Dumbbell
- **Superset · 2 rounds**
  - 12 Bicep Curl - Dumbbell
  - 12 Dip - Bench
- 2 × 10 Dead Bug _(Each side)_

## Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Triceps Stretch - Overhead _(Each side)_
- 1 × 30s Child's Pose Lat Stretch