# Push Day Power

You'll fire up your chest, shoulders, and triceps with a focused dumbbell push session — leaving you feeling strong and pumped from top to bottom.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Shoulder Shrug (Circular)
- 1 × Pushup Progression _(progression — pick your level)_

## Main Workout

- 3 × 10 Bench Press - Dumbbell
- 3 × 10 Row (Bent-Over) - Dumbbell
- 3 × 10 Shoulder Press - Dumbbell
- 1 × Dip Progression _(progression — pick your level)_
- 3 × 12 Lateral Raise - Dumbbell
- 3 × 30s Plank

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Wall Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)