# Upper Body Hypertrophy

You'll fire up your chest, back, and shoulders with a balanced push-and-pull session — leaving you feeling strong and pumped from top to bottom.

## Warm-up

- 1 × 10 Arm Circle _(Slow, controlled circles)_
- 1 × 10 Shoulder Roll _(Full range forward and back)_
- 1 × 6 Inchworm _(Walk hands out to plank and back)_

## Main

- **Superset · 3 rounds**
  - 8 Archer Push-Up _(Shift weight fully to one side each rep)_
  - 10 Commando Row - Pull-Up Bar _(Alternate hand grip each rep)_
- **Superset · 3 rounds**
  - 10 Dip (Parallel Bar) _(Full lockout at top, control the descent)_
  - 8 Pull-Up _(Dead hang start, chin clears the bar)_
- 1 × HS Pushup Progression _(progression — pick your level)_
- 2 × 12 Scapular Shrug _(Depress and retract scapulae fully)_
- 2 × 12 Plank (Shoulder Tap) _(Hips level, tap shoulder lightly)_

## Cool-down

- 1 × 30s Chest Wall Stretch _(Open chest against doorframe or wall)_
- 1 × 30s Child's Pose Lat Stretch _(Reach arms forward, sit hips back)_
- 1 × 30s Shoulder Extension Stretch _(Each side — feel the lat and shoulder stretch)_