# Upper Body Hypertrophy

You'll torch your shoulders and back with high-volume dumbbell work — expect a serious pump and real upper-body strength gains.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Shoulder Roll

## Main

- 4 × 9 Dumbbell Press (Incline) - Dumbbell
- 4 × 9 Chest-Supported Dumbbell Row
- 3 × 9 Shoulder Press (Seated) - Dumbbell
- 3 × 10 Rear Delt Fly - Dumbbell
- 3 × 12 Lateral Raise (Seated) - Dumbbell
- 3 × 10 Dead Bug

## Cool-Down

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