# Dumbbell Tricep Pump

You'll torch your triceps and build serious upper-body strength — every push and pull movement is dialed in to leave your arms and shoulders burning in the best way.

## Warm-up

- 1 × 10 Arm Circle _(Slow, controlled circles forward and back)_
- 1 × 12 Shoulder Roll
- 1 × 30s Chest Wall Stretch _(Hold and breathe into the stretch)_

## Main

- 3 × 10 Deadlift - Dumbbell _(Hinge at hips, flat back, full range)_
- **Superset · 3 rounds**
  - 12 Chest-Supported Dumbbell Row _(Squeeze shoulder blades together at the top)_
  - 15 Rear Delt Fly - Dumbbell _(Each side)_
- **Superset · 3 rounds**
  - 10 Squat (Front) - Dumbbell _(Keep core tight, dumbbells at shoulder height)_
  - 15 Lateral Raise - Dumbbell _(Lead with elbows, stop at shoulder height)_
- 3 × 12 Push-Up (Diamond) _(Elbows tight to ribs throughout)_

## Cool-down

- 1 × 30s Triceps Stretch - Overhead _(Each side)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_