# Upper Body Strength

You'll hammer your chest, back, and shoulders with a satisfying mix of barbell strength and bodyweight work — leaving you feeling powerful and pumped from top to bottom.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Shoulder Roll
- 1 × 30s Dead Hang

## Main Workout

- 3 × 8 Bench Press - Barbell
- 3 × 8 Row (Bent-Over) - Barbell
- 3 × 8 Overhead Press - Barbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 12 Face Pull - Cable
  - 12 Lateral Raise - Dumbbell

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch