# Advanced Upper Push & Pull (Copy)

Get ready to challenge your upper body with ring dips and weighted rows that demand both raw strength and serious stability. You'll build pressing and pulling power while keeping your muscles guessing with every rep!

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 20s Ring Support Hold
- 2 × 10 Scapular Pull-Up

## Main Workout

- 3 × 7 Dip - Rings
- 3 × 7 Ring Row - Gymnastic Rings
- **Superset · 3 rounds**
  - 10 Press (Arnold) - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 10 Dip (Parallel Bar)
  - 10 Bicep Curl (Hammer) - Dumbbell
- 3 × 12 Face Pull - Resistance Bands

## Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Lat Stretch
- 1 × 45s Child's Pose