Full Body Hypertrophy - Session B
Following your recent session focusing on quads and shoulders, this workout targets your hamstrings, back, chest, and biceps to ensure complete muscle development.
Warmup
(3)Treadmill Walk
Walk at a brisk pace (5.5-6.0 km/h) to raise core temperature.
Leg Swings
Stand on one leg and swing the other forward and backward in a controlled motion.
Scapular Pulls
Hang from a pull-up bar and pull your shoulder blades down and back without bending your arms.
Main Workout
(8)Barbell Romanian Deadlift
Keep back flat and hinge at hips. Lower the bar to mid-shin while keeping it close to your legs, feeling a deep stretch in the hamstrings.
Incline Barbell Bench Press
Set bench to 30-45 degrees. Lower bar to upper chest and press up, focusing on the upper pectoral muscles.
Seated Cable Row (Close Grip)
Sit with knees slightly bent. Pull handle towards your lower abdomen, squeezing your shoulder blades together at the peak.
Lying Leg Curls
Lie face down and curl the weight towards your glutes. Controlled tempo on the way down to maximize hamstring tension.
Single Arm Dumbbell Row
Support yourself on a bench. Pull the dumbbell to your hip, keeping your elbow tucked and back neutral.
High-to-Low Cable Flys
Set pulleys above shoulder height. Bring handles together in a downward arc to emphasize the lower chest.
Incline Dumbbell Curls
Sit on an incline bench. Curl weights while keeping elbows pinned back to emphasize the long head of the bicep.
Dumbbell Hammer Curls
Stand with palms facing your torso. Curl the weights while maintaining a neutral grip to target the brachialis.
Cooldown
(3)Seated Hamstring Stretch
Sit on the floor with legs extended and reach for your toes, holding the position for static relief.
Doorway Chest Stretch
Place forearms on a doorway and lean forward to stretch the pectorals and shoulders.
Cross-Body Arm Stretch
Pull one arm across your chest to stretch the posterior deltoid and upper back.