# Hypertrophy Push & Pull

You'll hit every angle of your upper body with heavy presses, rows, and pull-ups — expect a serious pump and that satisfying muscle fatigue by the end.

## Warm-up

- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 15 Arm Circle
- 1 × 30s Bodyline Stability Drill

## Main

- 4 × 6 Dumbbell Press (Incline) - Dumbbell _(Control the descent)_
- 4 × 6 Chest-Supported Dumbbell Row _(Squeeze shoulder blades together)_
- 4 × 6 Pull-Up (Weighted) _(Full hang at bottom)_
- **Superset · 3 rounds**
  - 10 Lateral Raise - Dumbbell _(Slow and controlled)_
  - 10 Triceps Pushdown - Cable _(Elbows tucked)_
- 3 × 12 Face Pull - Cable _(Pull to forehead height)_

## Cool-down

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