# Hypertrophy Push & Pull

You'll strengthen your back and chest from every angle, leaving your upper body feeling pumped and balanced. Short rest periods keep things moving — expect a satisfying burn!

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 12 Arm Swing Stretch (Dynamic)
- 1 × 10 Shoulder Shrug (Circular)

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - 10 Chest-Supported Dumbbell Row
- **Superset · 3 rounds**
  - Pullup Progression
  - 10 Rear Delt Fly - Dumbbell
- **Superset · 3 rounds**
  - 10 Lateral Raise - Dumbbell
  - 30s Plank

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Shoulder Extension Stretch