# Upper Body Push & Pull

You'll build real pulling and pushing strength with controlled, deliberate reps — every set dialed in for quality over quantity. Expect to feel the work in your back, chest, and arms by the end.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 30s Hang (Arch)

## Main

- 3 × 8 Pull-Up
- **Superset · 3 rounds**
  - 10 Row (Doorframe)
  - 10 Scapular Pull-Up
- 3 × 8 Dip (Parallel Bar)
- **Superset · 2 rounds**
  - 12 Push-Up
  - 12 Dip (Triceps)

## Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Extension Stretch