# Upper Body Hypertrophy

A solid start to your 28-day journey! You'll build real upper body strength with controlled, deliberate reps — every set is about moving well and feeling the muscles work.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 30s Cat-Cow
- 2 × 10 Serratus Wall Slide

## Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Pike Push-Up
- 2 × 30s Superman Hold
- 1 × Dip Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose
- 1 × 30s Chest Doorway Stretch