# Upper Body Push & Pull

Kick off your 28-day journey with a clean, focused upper body session built around pushing and pulling. You'll move well, feel strong, and set the foundation for serious gains ahead.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 10 Scapular Push-Up
- 2 × 8 Prone Y-T-W - Body Only

## Main Workout

- 3 × 8 Push-Up
- 3 × 8 Inverted Row Hold
- 3 × 8 Push-Up (Wide)
- 2 × 10 Push-Up (Close-Grip) - Dumbbell
- 2 × 10 Superman Hold
- 2 × 10 Plank (Shoulder Tap)

## Cool Down

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