# Upper Body Push & Pull

Kick off your 28-day journey with a focused upper body session built around quality over quantity. You'll move with control and intention, leaving the gym feeling strong and dialed-in — not wrecked.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 10 Scapular Pull-Up
- 2 × 12 Push-Up (Incline)

## Main Workout

- 3 × 8 Pull-Up
- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Triceps Extension (Standing, Overhead) - Dumbbell
- **Superset · 2 rounds**
  - 12 Bicep Curl (Hammer) - Dumbbell
  - 10 Front Raise (Single-Arm) - Dumbbell

## Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 40s Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted