# Dumbbell & Bar Strength Gains

Build muscle and strength with consistent dumbbell and pull-up bar training.

## Upper Body Push & Pull

A solid start to your 28-day journey! You'll build real upper body strength with controlled presses and rows — focus on feeling each muscle work and you'll set yourself up for serious progress ahead.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 45s Cat-Cow
- 2 × 10 Serratus Wall Slide

### Main Workout

- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Row (Bent-Over) - Dumbbell
- 3 × 8 Shoulder Press - Dumbbell
- 2 × 10 Lateral Raise - Dumbbell
- 2 × 10 Bicep Curl - Dumbbell
- 2 × 10 Triceps Extension (Standing, Overhead) - Dumbbell

### Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 45s Child's Pose