# Upper Body Push Day

Get ready to build serious upper body strength! You'll work your chest, shoulders, and triceps through powerful pressing movements that'll leave you feeling pumped and accomplished.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 20s Chest Stretch
- 1 × Pushup Progression _(progression — pick your level)_

## Main Workout

- 4 × 10 Bench Press - Dumbbell
- 4 × 10 Shoulder Press - Dumbbell
- **Superset · 3 rounds**
  - 10 Bench Press (Incline) - Dumbbell
  - 12 Lateral Raise - Dumbbell
- **Superset · 3 rounds**
  - 12 Triceps Extension (Standing, Overhead) - Dumbbell
  - 12 Raise (Two-Arm) - Dumbbell
- 3 × 12 Push-Up (Diamond)

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 40s Chest Doorway Stretch
- 1 × 45s Child's Pose