# Upper Body Push & Pull

You'll push and pull your way to a stronger upper body — expect your chest, back, and shoulders to feel seriously worked by the end.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Shoulder Stretch (Cross-Body)
- 1 × Warmup Activity Progression _(progression — pick your level)_

## Main Workout

- 3 × 7 Bench Press - Dumbbell
- 3 × 7 Row (Bent-Over) - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Rear Delt Fly - Dumbbell
  - Anti-Extension Progression

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)