# Push Day Power

You'll build serious upper-body strength through pressing, pulling, and everything in between — leaving your chest, shoulders, and arms feeling worked and strong.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × Warmup Activity 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
  - Pullup Progression
- **Superset · 3 rounds**
  - 12 Lateral Raise - Dumbbell
  - 30s Tibialis Raise (Seated)

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Child's Pose Lat Stretch