# Upper Body Hypertrophy

You'll fire up your chest, back, and shoulders with a solid mix of pressing and pulling — leaving you feeling strong and pumped without overdoing it.

## Warm-up

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

## Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 10 Chest-Supported Dumbbell Row
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 12 Rear Delt Fly - Dumbbell
- 2 × 30s Hollow Body Hold

## Cool Down

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