# Push & Chest Focus

You'll hammer your chest and shoulders with heavy pressing and polished cable work — expect a satisfying pump and real upper-body strength gains.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Scapular Push-Up

## Main

- **Superset · 3 rounds**
  - 8 Bench Press - Machine
  - 10 Cable Row (Seated) - Cable
- **Superset · 3 rounds**
  - 10 Chest Press (Incline) - Cable
  - 12 Face Pull - Cable
- **Superset · 3 rounds**
  - 12 Crossover - Cable
  - 12 Lateral Raise (Standing) - Cable _(Right)_

## Cool-down

- 1 × 30s Chest Wall Stretch _(Each side)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 30s Triceps Stretch - Overhead _(Each side)_