# Hypertrophy Push & Pull

Build serious upper body strength and size with a smart dumbbell-focused session — you'll feel a deep, satisfying pump across your chest, back, and shoulders while locking in crisp, powerful form.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 10 Shoulder Dislocate
- 1 × 30s Chest Opener Stretch
- 2 × 10 Scapular Push-Up
- 2 × 20s Dead Hang

## Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 3 × 9 Shoulder Press - Dumbbell
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Rear Delt Fly - Dumbbell
- **Superset · 2 rounds**
  - 12 Bicep Curl - Dumbbell
  - 12 Triceps Extension (Overhead, Single-Arm) - Dumbbell
- 2 × 12 Fly - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_

## Cool Down

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