# Upper Body Push & Pull

You'll feel your chest, back, and shoulders working hard with added band resistance — a fresh upper-body challenge that builds real pulling and pushing strength.

## Warm-up

- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 12 Arm Circle
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 30s Wrist Flexibility Stretch

## Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 12 Rear Delt Fly - Dumbbell
  - Dip Progression
- 3 × 12 Pallof Press - Resistance Band

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)