# Barbell & Bench Muscle Gains

Build solid muscle and improve your mobility using barbell and bench fundamentals.

## Upper Body Push & Pull

A focused upper body session to kick off your 28-day journey — expect controlled, deliberate reps that build a rock-solid foundation. You'll leave feeling strong and dialed in, not destroyed.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 10 Shoulder Dislocate
- 2 × 10 Serratus Wall Slide
- 1 × Pushup Progression _(progression — pick your level)_

### Main Workout

- 3 × 9 Bench Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 9 Bench Press (Incline) - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Bicep Curl - Dumbbell
- **Superset · 2 rounds**
  - 12 Triceps Extension (Standing, Overhead) - Dumbbell
  - 10 Raise (Two-Arm) - Dumbbell

### Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Lat Wall Stretch
- 1 × 40s Triceps Stretch - Overhead