# Upper Body Hypertrophy

A focused upper body session built around heavy, controlled pressing and pulling — you'll build serious strength and muscle while dialing in your technique for the weeks ahead. Expect steady, purposeful work that leaves you feeling strong, not wrecked.

## Warm-Up

- 1 × 60s Thoracic Extension - Foam Roll
- 1 × 15 Shoulder Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 10 Scapular Pull-Up
- 2 × 10 Push-Up (Incline)

## Main Workout

- 3 × 9 Bench Press - Barbell
- 3 × 9 Pull-Up (Weighted)
- 3 × 9 Overhead Press - Barbell
- **Superset · 2 rounds**
  - 11 Row (Incline) - Dumbbell
  - 11 Lateral Raise - Dumbbell
- **Superset · 2 rounds**
  - 11 Bicep Curl - EZ Curl Bar
  - 11 Dip (Triceps)

## Cool Down

- 1 × 45s Chest Doorway Stretch
- 1 × 45s Lat Stretch
- 1 × 60s Thoracic Extension - Foam Roll