# Push & Pull Volume

You'll push and pull your way through a high-intensity upper body session — building serious strength in your chest, back, and shoulders while keeping every rep sharp and powerful.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Shoulder Stretch (Cross-Body)
- 1 × Warmup Activity Progression _(progression — pick your level)_

## Main Workout

- 4 × 6 Bench Press - Dumbbell
- 4 × 8 Chest-Supported Dumbbell Row
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Lateral Raise - Dumbbell
  - 12 Face Pull - Resistance Bands
- 3 × 10 Dead Bug

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Triceps Stretch - Overhead