# Day 4: Upper Body

High-Volume Pump

## Warm ups

- 1 × 15 Arm Circle
- 1 × 1-12 Scapular Shrug
- 1 × 8 Thoracic Rotation
- 1 × 1-5 Inchworm

## Workout

- 3 × 8-12 Push-Up (Diamond)
- 3 × 10-12 Push-Up (Decline)
- 3 × 1-30 Bicep Hold (Isometric)
- 3 × 10-12 Row (Bent-Over) - Barbell

## Cool downs

- 1 × 30-45s Chest Doorway Stretch
- 1 × 30-45s Shoulder Stretch (Cross-Body)
- 1 × 30-45s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 30-45s Child's Pose