# Push & Pull Basics

You'll work your chest, back, and shoulders with steady, controlled reps — building real strength from day one. Keep the pace calm, focus on how each movement feels, and finish feeling accomplished.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10 Scapular Push-Up

## Main Workout

- 3 × 8 Bench Press - Dumbbell
- 1 × Row Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 30s Plank

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead