# Upper Body Push & Pull

You'll build real upper-body strength with controlled presses and rows — a perfect starting point to feel strong and capable.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Wrist Flexibility Stretch
- 1 × 10 Shoulder Stretch (Cross-Body)

## Main Workout

- 3 × 8 Bench Press - Dumbbell
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Lateral Raise - Dumbbell
- 2 × 10 Bicep Curl - Dumbbell
- 2 × 30s Hollow Body Hold

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Wall Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 40s Child's Pose