# Upper Body Push & Pull

A steady, confidence-building upper body session focused on getting your form dialed in. You'll work through chest and back movements with dumbbells, leaving feeling accomplished and ready to build on next session.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 12 Pull Apart - Resistance Band
- 2 × 8 Push-Up (Incline)

## Main Workout

- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Row (Bent-Over) - Dumbbell
- 2 × 10 Shoulder Press - Dumbbell
- 2 × 10 Bicep Curl - Dumbbell
- 2 × 10 Triceps Extension (Overhead, Single-Arm) - Dumbbell

## Cool Down

- 1 × 30s Chest Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Lat Wall Stretch
- 1 × 30s Neck Stretch (Lateral)