# Strength Focused Push & Pull

You'll build serious back strength and dial in your pull-up technique — leaving feeling powerful from fingertips to shoulders.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Pull-Up
- 1 × 20s Hang (Arch)

## Main Workout

- 3 × 8 Chest-Supported Dumbbell Row
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Bench Press - Dumbbell
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 12 Rear Delt Fly - Dumbbell
  - 10 Lateral Raise - Dumbbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)
- 1 × 20s Triceps Stretch - Overhead
- 1 × 20s Biceps Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)