# Upper Body Strength

You'll build chest, shoulder, and back strength with deliberate tempo and full control. Heavy pressing and rowing paired with targeted arm and delt work for complete upper-body development.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Serratus Wall Slide
- 1 × 8 Arm Swing Stretch (Dynamic)

## Main

- 4 × 10 Bench Press - Barbell
- 4 × 10 Row (Bent-Over) - Barbell
- 3 × 12 Lateral Raise - Dumbbell
- 3 × 12 Bicep Curl - Dumbbell
- 3 × 12 Triceps Pushdown - Cable
- 3 × 10 Chest-Supported Dumbbell Row

## Cool-down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead