# Neck, Chest & Arms

You'll open up the neck, pump up the chest, and finish with arms that feel worked — light, focused, and done in 30 minutes.

## Warm-Up

- 1 × 30s Neck Movement (Three-Plane) _(Slow and controlled)_
- 1 × 30s Shoulder Roll
- 1 × 10 Arm Circle _(Big circles)_

## Main

- 3 × 12 Bench Press - Dumbbell
- 3 × 12 Row (Bent-Over) - Dumbbell _(Chest parallel to floor)_
- 3 × 10 Shoulder Press - Dumbbell
- **Superset · 3 rounds**
  - 12 Bicep Curl - Dumbbell
  - 12 Triceps Press (Seated) - Dumbbell

## Cool-Down

- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Triceps Stretch - Overhead _(Each side)_