# Dumbbell & Skill Power Progression (Copy)

Build functional strength and master advanced calisthenics with your home equipment.

## Upper Body Push & Pull (Copy)

You'll work through controlled pressing and rowing to build upper-body strength and shoulder stability — focused, deliberate, and effective.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 8 Cat-Cow
- 1 × 10 Push-Up (Incline)

### Main

- **Superset · 3 rounds**
  - 10 Chest-Supported Dumbbell Row
  - 10 Push-Up
- **Superset · 3 rounds**
  - 10 Overhead Carry - Dumbbell
  - 12 Lateral Raise - Dumbbell
- **Superset · 2 rounds**
  - 12 Rear Delt Fly - Dumbbell
  - 12 Bicep Curl - Dumbbell

### Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose