# Dumbbell & Kettlebell Power Build

Gain serious muscle and strength using your dumbbells and kettlebells.

## Upper Body Push & Pull

Kick off your 28-day journey with a clean, focused upper body session — you'll build a strong foundation with controlled presses and rows that will pay dividends all month long. Expect a satisfying pump and a workout that leaves you feeling capable, not crushed.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 8 Scapular Pull-Up
- 2 × 10 Push-Up (Incline)

### Main Workout

- 3 × 9 Shoulder Press (Standing) - Dumbbell
- 3 × 9 Inverted Row Hold
- **Superset · 2 rounds**
  - 11 Lateral Raise - Dumbbell
  - 11 Rear Delt Raise (Bent-Over) - Dumbbell
- **Superset · 2 rounds**
  - 11 Bicep Curl - Dumbbell
  - 11 Triceps Extension (Standing, Overhead) - Dumbbell
- 2 × 30s Dead Hang

### Cool Down

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