# Upper Body Push & Pull

You'll push and pull your way through a sharp upper body session — building strength in your chest, back, and shoulders while keeping every rep crisp and controlled.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Scapular Push-Up

## Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 12 Rear Delt Fly - Dumbbell
  - 12 Bicep Curl - Dumbbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

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