# Push Day

You'll fire up your chest, shoulders, and triceps while keeping your back balanced — a tight, satisfying upper body session you can finish in 30 minutes.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Push-Up (Incline, Medium)

## Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 10 Shoulder Press - Dumbbell
- 1 × Dip Progression _(progression — pick your level)_
- 3 × 12 Lateral Raise - Dumbbell

## Cool-Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead