# Upper Body Strength

Build real upper body strength and size with a smart mix of pressing and pulling movements. You'll feel the burn in your shoulders, back, and arms while laying a solid foundation for the weeks ahead!

## Warm-Up

- 2 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Shoulder Circle _(Forward then backward)_
- 2 × 15 Pull Apart - Resistance Band _(Keep arms straight)_
- 2 × 8 Scapular Pull-Up _(Depress shoulder blades at top)_

## Main Workout – Compounds

- 4 × 7 Shoulder Press (Standing) - Dumbbell _(Press straight up, core tight)_
- 4 × 6 Pull-Up _(Full hang to chin over bar)_

## Accessories

- 3 × 10 Row (Bent-Over) - Dumbbell _(Each arm)_
- 3 × 10 Push-Up - Rings _(Keep rings turned out at top)_
- 3 × 12 Lateral Raise - Dumbbell _(Slight bend in elbows)_
- 3 × 10 Bicep Curl - Dumbbell _(Squeeze at the top)_
- 3 × 10 Dip (Triceps) _(Elbows close to body)_

## Cool Down

- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_
- 1 × 40s Child's Pose