# Upper Push & Pull Hypertrophy

You'll build real upper-body strength with controlled presses and rows — leaving you feeling solid and capable from the very first session.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Shrug

## Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 2 × 12 Lateral Raise - Dumbbell
- 2 × 12 Rear Delt Fly - Dumbbell

## Cool Down

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