# Dumbbell Muscle Growth Path

Build solid muscle and stay active using dumbbells and resistance bands.

## Upper Body Push & Pull

You'll build real upper-body strength through controlled pressing and rowing movements. Leave feeling worked but fresh — this is your foundation session.

### Warm-up

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

### Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 10 Lateral Raise - Dumbbell
  - 10 Rear Delt Fly - Dumbbell
- 2 × 30s Plank

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch
- 1 × 40s Child's Pose Lat Stretch