# Upper Body Push & Pull

You'll build strong shoulders and a solid upper back with a simple press-and-pull combo — great for locking in your form early on.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Shoulder Shrug (Circular)

## Main

- 3 × 8 Overhead Press - Barbell _(Keep your core tight and avoid arching your lower back)_
- 3 × 8 Row (Bent-Over) - Barbell _(Hinge at the hips, pull the bar to your lower chest)_
- **Superset · 2 rounds**
  - 10 Bench Press - Resistance Band _(Keep a slight arch in the band and press straight out)_
  - 10 Face Pull - Resistance Bands _(Pull the band to your forehead, elbows flared out)_

## Cool-down

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