# Upper Body Focus

You'll push, pull, and press your way through a focused upper-body session — building real strength one rep at a time.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up

## Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Shoulder Press - Dumbbell
- 3 × 10 Rear Delt Fly - Dumbbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool-Down

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