# Pull & Skill Focus (Copy)

Build a stronger, wider back and bigger arms with focused pulling and skill work. You'll master pull-up technique while driving real muscle growth through controlled rows and curls.

## Warm-up

- 1 × 20s Dead Hang
- 1 × 20s Arm Circle
- 1 × 20s Shoulder Stretch (Cross-Body)

## Main

- 4 × 10 Chest-Supported Dumbbell Row
- 4 × 6 Pull-Up
- 3 × 12 Rear Delt Fly - Dumbbell
- 4 × 10 Bicep Curl - Dumbbell
- 3 × 10 Row (Bent-Over) - Dumbbell

## Cool-down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch