# Max Effort Push & Pull (Copy)

Time to test your limits — heavy barbell presses and ring dips will push your upper body strength to its peak. Expect serious work on your chest, shoulders, and triceps that leaves you feeling powerfully spent.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 10 Push-Up
- 2 × 5 Overhead Press - Barbell

## Main Workout — Compounds

- 4 × 5 Overhead Press - Barbell
- 4 × 6 Bench Press - Barbell
- 4 × 5 Dip - Rings

## Accessories

- 3 × 10 Dumbbell Press (Incline) - Dumbbell
- **Superset · 3 rounds**
  - 10 Lateral Raise - Dumbbell
  - 10 Triceps Extension (Standing, Overhead) - Dumbbell
- 3 × 10 Push-Up - Rings

## Cool Down

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