Full Body Hypertrophy - Session A
Focus on muscle growth across the quads, back, chest, and shoulders. We have adjusted the intensity based on your recent push session feedback to ensure optimal recovery and progress.
Warmup
(3)Incline Treadmill Walk
Walk at a brisk pace with a slight incline to increase core temperature.
Arm Circles
Stand tall and rotate arms in large circles to warm up the shoulder joints.
Leg Swings
Swing each leg forward and backward to mobilize the hips and quads.
Main Workout
(7)Barbell Back Squat
Rest the barbell on your traps, squat down until thighs are parallel to the floor, and drive up through your heels.
Barbell Bent Over Row
Hinge at the hips, keep your back flat, and pull the barbell toward your lower ribs.
Dumbbell Flat Bench Press
Lie on a flat bench and press dumbbells from chest level until arms are extended.
Seated Dumbbell Shoulder Press
Sit on a high-back bench and press dumbbells from shoulder height directly overhead.
Leg Extensions
Sit in the machine and extend your legs fully, focusing on the contraction in your quads.
Wide Grip Lat Pulldown
Pull the bar down to your upper chest, focusing on driving your elbows toward your hips.
Dumbbell Lateral Raises
With a slight bend in the elbows, raise dumbbells out to your sides until they reach shoulder height.
Cooldown
(3)Cobra Stretch
Lie face down and press your chest up while keeping your hips on the floor to stretch the abs and chest.
Standing Quad Stretch
Pull your heel toward your glute while standing to stretch the front of your thigh.
Child's Pose
Kneel and sit back on your heels, reaching your arms forward on the floor to stretch your back.