# Arnold's Home Grind

You'll train like a legend — big lifts, full body, zero excuses. Get ready to feel strong from head to toe.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow
- 1 × 6 Squat (Sky Reach)

## Main Workout

- **Superset · 3 rounds**
  - 6 Squat - Barbell
  - 5 Deadlift - Barbell
- **Superset · 3 rounds**
  - 8 Overhead Press - Barbell
  - 8 Row (Bent-Over) - Barbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Standing Forward Fold
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Cobra Stretch
- 1 × 30s Child's Pose Lat Stretch