# Upper Push & Pull

A solid start to your 28-day journey! Today you'll build real upper body strength with simple, effective moves — expect to feel engaged but not overwhelmed, with plenty of rest to nail your form.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 10 Shoulder Dislocate - Resistance Band
- 2 × 12 Pull Apart - Resistance Band
- 2 × 10 Serratus Wall Slide

## Main Workout

- 3 × 9 Shoulder Press (Standing) - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 11 Lateral Raise - Dumbbell
- 2 × 11 Bicep Curl - Dumbbell
- 2 × 11 Triceps Extension (Overhead, Single-Arm) - Dumbbell

## Cool Down

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