# Upper Body Hypertrophy

You'll build real upper-body strength with a balanced mix of pressing and pulling — controlled, focused, and satisfying from start to finish.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 8 Cat-Cow
- 1 × 10 Shoulder Roll

## Main

- **Superset · 3 rounds**
  - 10 Floor Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 10 Shoulder Press - Dumbbell
  - 12 Rear Delt Fly - Dumbbell
- **Superset · 2 rounds**
  - 12 Triceps Press (Seated) - Dumbbell
  - 12 Bicep Curl - Dumbbell

## Cool-Down

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