# Push Day Power

You'll build serious upper-body strength through pressing and pulling — leaving you feeling powerful and pumped from shoulders to chest.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × Warmup Activity Progression _(progression — pick your level)_
- 1 × 30s Wrist Flexibility Stretch

## Main Workout

- 3 × 8 Bench Press - Barbell
- 3 × 8 Row (Bent-Over) - Barbell
- 3 × 8 Overhead Press - Barbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 3 × 10 Dead Bug

## Cool Down

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