# Full Body Hypertrophy

A balanced full-body session designed to build a strong foundation through controlled, deliberate movement. You'll work every major muscle group with steady tempo and great form — quality over quantity today!

## Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 10 Bodyweight Squat _(Slow 3-second descent)_
- 2 × 5 Inchworm

## Main Workout

- 3 × 10 Squat (Goblet) - Dumbbell _(3-second descent, pause at bottom)_
- 3 × 10 Deadlift (Romanian) - Dumbbell _(Slow eccentric, feel the hamstring stretch)_
- 3 × 9 Bench Press - Dumbbell _(2-second lowering phase)_
- 3 × 9 Row (Bent-Over) - Dumbbell _(Each arm, pause at top)_
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell _(Slow and controlled, avoid swinging)_
  - 12 Bicep Curl - Dumbbell _(Full range of motion)_
- **Superset · 2 rounds**
  - 12 Triceps Extension (Standing, Overhead) - Dumbbell _(Keep elbows close to head)_
  - 10 Reverse Lunge - Dumbbell _(Each leg, controlled step back)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 1 × 30s Chest Stretch _(Hands clasped behind back)_
- 1 × 45s Child's Pose _(Deep breathing throughout)_