# Dumbbell Hypertrophy Growth Path

Build solid muscle using focused dumbbell and band routines designed for experienced lifters.

## Upper Body Push & Pull

A focused upper body session to kick off your 28-day journey — you'll build a rock-solid foundation with controlled, deliberate reps that make every set count. Expect a satisfying pump and great muscle activation without burning out.

### Warm-Up

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

### Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 3 × 9 Bench Press (Incline) - Dumbbell
- 3 × 9 Row (Single-Arm) - Dumbbell
- **Superset · 2 rounds**
  - 11 Lateral Raise - Dumbbell
  - 11 Raise (Two-Arm) - Dumbbell
- **Superset · 2 rounds**
  - 11 Bicep Curl - Dumbbell
  - 11 Triceps Extension (Standing, Overhead) - Dumbbell

### Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Open Book Stretch
- 1 × 45s Child's Pose