# Dumbbell Strength & Mobility Gains

Build solid muscle and strength using your dumbbells with improved mobility.

## Upper Body Push & Pull

You'll build real upper-body strength with controlled presses and rows — a perfect foundation to start moving with confidence.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up

### Main

- 3 × 10 Floor Press - Dumbbell
- 3 × 10 Row (Bent-Over) - Dumbbell
- **Superset · 2 rounds**
  - 10 Shoulder Press - Dumbbell
  - 10 Row (Single-Arm) - Dumbbell _(Right)_
  - 10 Row (Single-Arm) - Dumbbell _(Left)_
- 2 × 10 Dead Bug _(Each side)_

### Cool-Down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Child's Pose Lat Stretch