# Upper Body Push & Pull

Kick off your 28-day journey with a controlled, form-focused upper body session built around ring push-ups and band-assisted pull-ups. You'll build real strength and muscle with intentional movement — quality over quantity today!

## Warm-Up

- 2 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 15 Pull Apart - Resistance Band
- 2 × 8 Scapular Pull-Up _(Depress and retract scapula at the top)_
- 2 × 20s Ring Support Hold _(Squeeze rings, lock out elbows)_

## Main Compounds

- 3 × 9 Push-Up - Rings _(Rings at knee height; controlled 3s descent)_
- 3 × 9 Pull-Up _(Choose band that allows clean full-range reps)_

## Accessory Work

- **Superset · 2 rounds**
  - 10 Fly - Gymnastic Rings _(Slight elbow bend; control the return)_
  - 12 Face Pull - Resistance Bands _(Pull to eye level, flare elbows out)_
- **Superset · 2 rounds**
  - 11 Ring Row - Gymnastic Rings _(Body at 45°; squeeze shoulder blades)_
  - 12 Bicep Curl - Resistance Bands _(Both arms simultaneously)_
- **Superset · 2 rounds**
  - 10 Dip - Rings _(Lean slightly forward for chest emphasis)_
  - 12 Shoulder Press - Resistance Band _(Stand on band, press straight overhead)_

## Cool Down

- 1 × 40s Chest Doorway Stretch _(Each side)_
- 1 × 40s Lat Stretch _(Each side — anchor band overhead)_
- 1 × 45s Child's Pose