Upper Body Sculpt & Flow

Warm-up

Dynamic Mobility Flow
180 seconds
Cat-cow, world's greatest stretch, hip circles — wake up the spine and hips.
Glute & Core Activation
180 seconds
Banded glute bridges, dead bugs, scapular pulls to prime the system.
Empty-Bar / Light Warm-Up Sets
240 seconds
2 ramp-up sets of your first main lift at ~40% and ~60% of working load.

Main session

5 sets per lift. Rest 2-3 minutes between sets.

Overhead Press
3-5 reps
Stack ribs over hips, press straight up, full lockout. Choose a load that feels challenging by the final rep — heavy enough you couldn't do more than 1-2 extra.
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Bent-Over Row
3-5 reps
Hinge at hips, pull bar to lower ribs, drive elbows back.
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Weighted Push-Up or Bench Press
3-5 reps
Heavy load. Control the descent, drive powerfully out of the bottom.
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Weighted Pull-Up (or Assisted)
3-5 reps
Full hang to chin over bar. Add weight via belt or use band assist.
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Cool-down

Walk-Down
180 seconds
Slow walk to bring heart rate down and circulate blood.
Hip Flexor & Thoracic Opener
240 seconds
Hold each stretch 60-90 sec. Breathe slow and deep.