# Arms, Chest & Core

You'll fire up your chest, arms, and core with a focused dumbbell session — leaving you feeling stronger and pumped in just 30 minutes.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 8 Wrist Flexibility Stretch
- 1 × Pushup Progression _(progression — pick your level)_

## Main Workout

- **Superset · 3 rounds**
  - 10 Bench Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 10 Shoulder Press - Dumbbell
  - 12 Bicep Curl - Dumbbell
- **Superset · 3 rounds**
  - 12 Tibialis Raise (Seated)
  - 15 Bicycle Crunch
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

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