# Upper Body Hypertrophy

Build a strong upper body foundation with this beginner-friendly session using dumbbells and resistance bands! You'll feel a great pump through your chest, back, and arms while keeping things controlled and manageable.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 10 Push-Up (Incline)

## Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 3 × 9 Shoulder Press - Dumbbell
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Face Pull - Resistance Bands
- **Superset · 2 rounds**
  - 12 Bicep Curl - Dumbbell
  - 12 Triceps Extension - Resistance Band

## Cool Down

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