Tag: workout routine

Dominate Your Insanity Workout Routine Expert Advice

Introduction

Embarking on an Insanity workout routine can be both exhilarating and challenging. To truly dominate your workouts and achieve your fitness goals, it’s essential to have expert guidance and advice. In this article, we’ll delve into expert tips and strategies to help you maximize your Insanity workout routine and take your fitness journey to the next level.

Understand the Insanity Workout Program

Before diving into your Insanity workouts, take the time to fully understand the program. Insanity is a high-intensity interval training (HIIT) program that focuses on bodyweight exercises and plyometric movements. Familiarize yourself with the structure of the workouts, the intensity levels, and the proper form for each exercise.

Set Clear Goals

Setting clear and specific goals is key to success in any fitness program, including Insanity. Whether your goal is to lose weight, build muscle, increase endurance, or improve overall fitness, having a clear vision of what you want to achieve will help you stay motivated and focused throughout your Insanity journey.

Focus on Form and Technique

Proper form and technique are crucial when performing Insanity workouts to prevent injury and maximize results. Pay close attention to the instructions provided by the instructor and focus on maintaining proper alignment and posture during each exercise. If you’re unsure about your form, don’t hesitate to ask for guidance or seek assistance from a certified trainer.

Listen to Your Body

While Insanity workouts are designed to push you to your limits, it’s important to listen to your body and know when to dial back the intensity. Pushing yourself too hard can lead to burnout or injury, so be mindful of how your body is feeling during each workout. If you need to take breaks or modify exercises to suit your fitness level, do so without hesitation.

Stay Hydrated and Fuel Your Body

Proper hydration and nutrition are essential for optimal performance during Insanity workouts. Drink plenty of water before, during, and after your workouts to stay hydrated and replenish lost fluids. Additionally, fuel your body with nutrient-rich foods that provide sustained energy and support muscle recovery.

Consistency is Key

Consistency is key when it comes to seeing results from your Insanity workout routine. Aim to complete your workouts as scheduled and stick to the program for the duration specified. Consistent effort over time will yield significant improvements in your fitness level and overall health.

Incorporate Rest and Recovery

Rest and recovery are essential components of any effective workout routine, including Insanity. Allow your body time to rest and recover between workouts to prevent overtraining and promote muscle repair and growth. Incorporate active recovery activities such as stretching, foam rolling, or gentle yoga to enhance recovery and reduce muscle soreness.

Stay Motivated and Inspired

Staying motivated and inspired throughout your Insanity journey can be challenging, but it’s essential for long-term success. Find sources of inspiration that resonate with you, whether it’s setting personal goals, tracking your progress, or surrounding yourself with a supportive community of like-minded individuals.

Push Yourself, But Know Your Limits

While it’s important to push yourself out of your comfort zone during Insanity workouts, it’s equally important to know your limits and avoid pushing beyond them. Pushing too hard can lead to injury or burnout, so be mindful of your body’s signals and adjust the intensity as needed to ensure a safe and effective workout.

Conclusion

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Ultimate Home Full Body Workout No Equipment Needed!

Unlock Your Ultimate Home Full Body Workout: No Equipment Needed!

Are you tired of the same old workout routines? Want to amp up your fitness game without hitting the gym? Look no further! We’ve got the perfect solution for you right in the comfort of your own home. Say goodbye to boring workouts and hello to our Ultimate Home Full Body Workout—no equipment needed!

Getting Started: Setting Up Your Home Gym

First things first, let’s set the stage for your at-home fitness journey. You don’t need fancy equipment or a huge space to get a killer full body workout. Clear out some room in your living room, bedroom, or even your backyard if the weather’s nice. All you need is enough space to move freely without bumping into furniture.

Consider laying down a yoga mat or a soft carpet for added comfort during floor exercises. Keep a bottle of water handy to stay hydrated, and maybe even crank up your favorite workout playlist to get into the zone.

Warm-Up: Prep Your Body for Action

Before diving into the main workout, it’s crucial to warm up those muscles and get your heart rate up. Spend about 5-10 minutes doing some dynamic stretches and light cardio to prepare your body for the upcoming exercises.

Start with a brisk jog in place, followed by arm circles, leg swings, and torso twists. Incorporate movements that target all major muscle groups, such as high knees, butt kicks, and jumping jacks. The goal here is to get the blood flowing and loosen up those joints.

The Full Body Burn: Killer Exercises for Every Muscle

Now it’s time to sweat it out with our full body workout routine! We’ve curated a series of exercises that target every inch of your body, from head to toe. Perform each exercise for 30 seconds to 1 minute, depending on your fitness level, and aim for 2-3 rounds with a short break in between.

  1. Bodyweight Squats: Start with your feet hip-width apart, lower into a squat position, keeping your chest up and back straight. Push through your heels to return to standing.
  2. Push-Ups: Get into a plank position with hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.
  3. Plank with Shoulder Taps: Hold a plank position on your hands, then alternate tapping each shoulder with the opposite hand while keeping your hips stable.
  4. Reverse Lunges: Step back with one leg into a lunge position, then return to standing and switch legs.
  5. Mountain Climbers: From a plank position, quickly alternate bringing each knee towards your chest in a running motion.
  6. Superman Raises: Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, then lower back down.
  7. Russian Twists: Sit on the floor with knees bent and feet lifted. Rotate your torso side to side, touching the floor beside you with each twist.
  8. Burpees: From standing, squat down, place your hands on the floor, kick your feet back into a plank, do a push-up, then jump your feet back in and explode up into a jump.

Cool Down: Show Your Muscles Some Love

You’ve crushed your full body workout, now it’s time to give your hard-working muscles some well-deserved TLC. Spend at least 5-10 minutes cooling down with static stretches to improve flexibility and prevent muscle soreness.

Focus on stretching all major muscle groups, holding each stretch for 15-30 seconds:

  • Hamstring Stretch
  • Quadriceps Stretch
  • Calf Stretch
  • Chest Opener
  • Shoulder Stretch
  • Spinal Twist
  • Hip Flexor Stretch

Take slow, deep breaths as you ease into each stretch, and listen to your body. If something feels too intense, back off a bit. The goal is to relax and lengthen your muscles after the intense workout.

The Home Fitness Revolution: Your Journey Starts Now

Congratulations, you’ve just completed our Ultimate Home Full Body Workout! You don’t need a gym membership or fancy equipment to get in the best shape of your life. All it takes is dedication, motivation, and a little bit of space in your home.

Remember, consistency is key. Aim to do this full body workout routine 3-4 times a week for optimal results. As you get stronger, challenge yourself by increasing the duration of each exercise or adding in more rounds.

So what are you waiting for? Grab your workout gear, clear some space, and let’s get started on your home fitness revolution! Say hello to a stronger, fitter, and healthier you—all from the comfort of home. Read more about best full body workout routine at home

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“Massive Strength Best 3-Day Split Routine for Size”

Introduction:

Alright, let’s dive into some serious muscle-building talk. If you’re looking to pack on some mass, get ready to revamp your workout routine. The best 3-day split for mass isn’t just about lifting heavy—it’s a strategic plan to sculpt those muscles and bulk up in all the right places. Let’s break down why this split is your ticket to gainsville.

Understanding the 3-Day Split:

First things first, what exactly is a 3-day split? It’s a workout plan that divides your training into three days, each targeting different muscle groups. This setup allows for intense focus on specific areas while giving those muscles ample time to recover. For mass building, this means hitting each major muscle group hard but with enough rest for growth.

Day 1: Chest and Triceps Domination:

Alright, let’s kick off with day one. This is all about the chest and triceps. Think bench presses, dumbbell flyes, and tricep dips. Chest exercises will give you that broad, powerful look, while tricep work adds size and definition to your arms. Go heavy, aim for 3-4 sets of 8-12 reps, and push yourself to the limit.

Day 2: Back and Biceps Blast:

Next up, we’ve got day two—the back and biceps extravaganza. Your back is a massive muscle group, so be prepared to work it hard. Pull-ups, bent-over rows, and deadlifts are your friends here. Then, it’s onto biceps curls, hammer curls, and chin-ups for those sleeve-busting guns. Again, aim for 3-4 sets of 8-12 reps, focusing on form and contraction.

Day 3: Leg Day for Serious Mass:

Ah, leg day—the day many dread but few can afford to skip. Your legs house some of the largest muscle groups in your body, so neglecting them means missing out on serious gains. Squats, lunges, leg presses, and calf raises should be staples of your leg day routine. Don’t forget to throw in some hamstring curls and leg extensions for a well-rounded workout.

Rest and Recovery:

Now, don’t get it twisted—rest is just as crucial as hitting the weights. Your muscles need time to repair and grow stronger. That’s why you should always have at least one rest day between your 3-day split. Use this time to stretch, foam roll, and maybe indulge in some light cardio to keep the blood flowing.

Nutrition: The Fuel for Mass:

You can’t talk about mass building without mentioning nutrition. To fuel those muscles and aid in recovery, you need a solid diet plan. Focus on lean proteins like chicken, fish, and tofu, complex carbs such as brown rice and sweet potatoes, and healthy fats like avocados and nuts. Don’t forget your veggies for vitamins and minerals!

Supplements for Extra Boost:

While a solid diet is key, supplements can give you that extra edge. Whey protein shakes are great for post-workout recovery, creatine helps with strength and endurance, and BCAAs (branch-chain amino acids) can aid in muscle repair. Just remember, supplements are meant to supplement your diet, not replace it.

Tracking Progress: The Key to Success:

Lastly, to truly gauge your progress and make adjustments, tracking is essential. Keep a workout journal or use a fitness app to log your exercises, weights, and reps. Take progress photos every few weeks to visually see the changes in your physique. This not only motivates you but also helps you tweak your workout plan for optimal results.

Wrapping It Up:

So there you have it, the best 3-day split for mass building laid out for you. It’s not just about lifting heavy—it’s about lifting smart, fueling your body right, and giving those muscles the rest they need to grow. Stick to this plan, push yourself in the gym, and get ready to watch those gains stack up. Let’s do this! Read more about best 3 day split for mass

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Mass Builder Best Full Body Split Routines Revealed

Unleashing the Mass Building Power: Best Full Body Split for Mass

The Quest for Mass Gain
In the world of fitness, the pursuit of mass gain stands as one of the most coveted goals. Whether you’re aiming to pack on muscle for strength or sculpt a physique that commands attention, the right full body split routine can be your ticket to success. Let’s delve into the realm of mass building and explore the best routines to achieve those gains.

Understanding the Full Body Split
A full body split routine is a workout plan that targets all major muscle groups in a single session. It’s a comprehensive approach that ensures every part of your body gets attention, leading to balanced growth and strength gains. For those aiming for mass, this means stimulating muscle fibers across the board to encourage growth on a full-body scale.

The Power of Compound Movements
At the heart of any effective mass-building routine are compound movements. These multi-joint exercises engage multiple muscle groups simultaneously, allowing you to lift heavier weights and trigger significant muscle growth. Think squats, deadlifts, bench presses, and rows—these exercises form the foundation of a robust full body split for mass.

Day 1: Chest and Back
Kick off your week with a bang by focusing on your chest and back. Start with heavy bench presses to target the chest, followed by bent-over rows and pull-ups for a back-blasting session. These exercises not only build mass but also enhance upper body strength and definition.

Day 2: Legs and Core
Next up, it’s time to tackle the legs and core. Begin with squats, the king of lower body exercises, to ignite muscle growth in your quads, hamstrings, and glutes. Pair this with weighted lunges, leg presses, and core-strengthening planks for a comprehensive lower body and core workout.

Day 3: Shoulders and Arms
Midweek calls for some serious shoulder and arm action. Kick off with overhead presses to target the deltoids, followed by bicep curls, tricep dips, and lateral raises. This routine ensures that your upper body gets the attention it needs for mass gain and definition.

Day 4: Rest and Recovery
After three days of intense training, your body deserves a break. Rest and recovery are crucial for muscle growth, so take this day to relax, stretch, and allow your muscles to repair and rebuild.

Day 5: Full Body Blast
As the week progresses, it’s time to hit your entire body with a full body blast. Incorporate compound movements like deadlifts, pull-ups, and military presses into your routine. This session aims to stimulate all major muscle groups, ensuring balanced growth and strength.

Day 6 and 7: Repeat and Refine
As the week comes to a close, repeat the split routine, focusing on different variations of exercises to keep your muscles challenged. Consider adding drop sets, supersets, and progressive overload techniques to push your muscles to new limits and promote continuous growth.

Nutrition: The Key to Mass
Alongside your intense training regimen, nutrition plays a pivotal role in mass gain. Fuel your body with protein-rich foods like chicken, fish, eggs, and legumes to support muscle repair and growth. Don’t forget to include complex carbohydrates for sustained energy and healthy fats for hormone production.

Consistency and Patience: The Mass Builder’s Mantra
Building mass is a journey that requires dedication, consistency, and patience. Results won’t happen overnight, but with a well-structured full body split routine, proper nutrition, and ample rest, you’ll gradually sculpt the physique you desire. Stay focused, listen to your body, and embrace the process.

In Conclusion
The quest for mass gain is a challenging yet rewarding endeavor. By embracing the power of a well-crafted full body split routine, you can unleash your body’s potential for muscle growth and strength. Remember, it’s not just about the weight you lift but also the intensity, form, and dedication you bring to each workout. So, gear up, hit the gym with purpose, and watch as your body transforms into a mass-building powerhouse. Read more about best full body split for mass

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High-Intensity Full Body Workout Best for Beginners

Unlock Your Fitness Potential with the Best Full Body HIIT Workout for Beginners

Are you ready to take your fitness journey to the next level? Look no further than the best full body HIIT workout designed especially for beginners. HIIT, or High-Intensity Interval Training, is a powerful method to torch calories, build strength, and improve cardiovascular fitness. It’s all about giving your maximum effort in short bursts of intense exercise, followed by brief rest periods. Let’s dive into why this workout is perfect for beginners looking to achieve remarkable results.

The Essence of HIIT: What Makes It Special

First things first, let’s talk about why HIIT stands out among other workout routines. HIIT workouts are known for their efficiency. In just a fraction of the time compared to traditional workouts, you can achieve incredible results. By combining bursts of high-intensity exercises with short rest periods, HIIT keeps your heart rate up and burns more fat in less time. This makes it perfect for beginners with busy schedules, as you can squeeze in an effective workout even on the busiest of days.

Total Body Engagement: A Comprehensive Workout Experience

One of the key benefits of the best full body HIIT workout for beginners is its ability to engage all muscle groups. From head to toe, every part of your body gets a workout. This means you’re not just targeting one area but getting a comprehensive and balanced fitness routine. Whether it’s squats for your legs, push-ups for your arms, or burpees for your core, you’ll feel the burn everywhere.

Build Strength and Endurance: Your Path to Fitness Progress

As a beginner, building strength and endurance is crucial for long-term fitness success. The best full body HIIT workout offers the perfect blend of strength training and cardio. This combination not only helps you burn calories during the workout but also boosts your metabolism for hours afterward. Over time, you’ll notice yourself getting stronger, more toned, and able to push through those intense intervals with greater ease.

No Equipment Needed: Convenience at Its Best

One of the beauties of the best full body HIIT workout for beginners is its versatility. You don’t need fancy gym equipment or expensive gear to get started. Many HIIT exercises rely on body weight, making it accessible to everyone. From jumping jacks to mountain climbers, you can do these workouts anywhere, whether you’re at home, in the park, or even on vacation. All you need is the willingness to push yourself and a bit of space to move.

Tailored for Beginners: Start at Your Own Pace

Starting a new workout routine can be intimidating, especially for beginners. That’s why the best full body HIIT workout is designed with you in mind. You can easily modify exercises to suit your fitness level, gradually increasing intensity as you get stronger. This means you can start at your own pace, focusing on proper form and technique before ramping up the intensity. It’s all about progress, not perfection.

Say Goodbye to Boredom: Endless Variety in Your Workouts

One of the biggest challenges of sticking to a workout routine is boredom. Doing the same exercises over and over can quickly become dull. With the best full body HIIT workout, you’ll never have that problem. There are endless variations of exercises to keep things fresh and exciting. From burpees to lunges, planks to sprints, each workout can be a new challenge. This variety not only keeps you engaged but also ensures your body keeps adapting and improving.

Maximize Your Calorie Burn: Get Results Fast

Let’s face it, one of the main reasons we work out is to shed those extra pounds. The best full body HIIT workout for beginners is a calorie-burning powerhouse. Studies have shown that HIIT can burn more calories in a shorter amount of time compared to steady-state cardio. Plus, the “afterburn effect” means your body continues to burn calories even after you’ve finished your workout. It’s like getting a bonus calorie burn while you rest!

Boost Your Confidence: Feel Empowered and Strong

There’s something incredibly empowering about conquering a challenging workout. The best full body HIIT workout for beginners not only transforms your body but also boosts your confidence. As you push through each intense interval and see yourself getting stronger, you’ll feel a sense of accomplishment like never before. This newfound strength and resilience will not only benefit you in the gym but in all areas of your life.

Join the HIIT Community: Support and Motivation

Embarking on a fitness journey can feel lonely at times, but with the best full body HIIT workout, you’re never alone. HIIT has gained a massive following worldwide, with communities of beginners and experts alike sharing tips, tricks, and motivation. Whether you join a local HIIT class or connect with fellow enthusiasts online,

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Mastering the Best Compound Exercises for Full Body Fitness

Compound exercises are the backbone of a solid full-body workout routine. They’re not your average gym moves – these bad boys work multiple muscle groups at once, giving you more bang for your buck in the weight room. If you’re serious about getting strong, building muscle, and seeing real results, then it’s time to dive into the world of compound exercises and unleash their power.

The Versatility of Compound Exercises

One of the beauties of compound exercises is their versatility. From squats to deadlifts to bench presses, there’s a wide range of moves to choose from. This means you can mix things up, keep your workouts fresh, and target different muscle groups each time you hit the gym. Say goodbye to boring routines and hello to a full-body burn.

Efficient Use of Your Workout Time

Let’s face it – we’re all busy. The last thing you want to do is spend hours in the gym every day. Compound exercises are your ticket to a time-efficient workout. By hitting multiple muscles in one go, you can get in, get out, and get on with your day. It’s all about maximizing your sweat session without sacrificing results.

Building Functional Strength

Sure, looking good is great, but what about functional strength? Compound exercises are the key to building strength that goes beyond the mirror. Think about it – when you squat down to pick up a heavy box or lift your kid off the ground, you’re using the same muscles you work during compound exercises. It’s all about getting stronger for real-life situations.

Torch Calories and Melt Fat

If your goal is to shed some pounds and reveal those muscles underneath, compound exercises are your secret weapon. These bad boys not only build muscle but also rev up your metabolism. That means you’ll keep burning calories long after you’ve left the gym. It’s like putting your fat cells on notice – they’re not welcome here.

The Core Connection

A strong core isn’t just about having killer abs (although that’s a nice bonus). It’s about stability, balance, and overall strength. Compound exercises like planks, deadlifts, and rows are core crushers in the best possible way. Strengthening your core not only improves your posture but also reduces the risk of injury in everyday activities.

Say Goodbye to Plateaus

Ever feel like your progress has hit a wall? Enter compound exercises to the rescue. These dynamic moves keep your body guessing, preventing it from getting too comfortable and plateauing. Whether you’re aiming to lift heavier, run faster, or just look better naked, compound exercises are the key to breaking through those plateaus.

Injury Prevention and Improved Mobility

Compound exercises don’t just build muscle – they also improve joint stability and flexibility. By engaging multiple muscle groups and joints, these moves help prevent injuries and keep you moving smoothly. Whether you’re an athlete or just someone who wants to stay active and pain-free, compound exercises are your ticket to longevity.

Getting Started with Compound Exercises

Ready to dive into the world of compound exercises? Here are a few key moves to get you started:

  • Squats: The king of compound exercises, targeting your quads, hamstrings, glutes, and core.
  • Deadlifts: A full-body powerhouse that works your hamstrings, glutes, lower back, and grip strength.
  • Bench Press: Not just for your chest – this move also engages your shoulders, triceps, and core.
  • Pull-Ups: An excellent upper body and core workout that targets your back, biceps, and shoulders.
  • Lunges: Perfect for building lower body strength and improving balance and coordination.

Mixing It Up for Maximum Results

To keep things interesting and prevent boredom, try mixing up your compound exercises. Add variations like goblet squats, sumo deadlifts, incline bench presses, and wide-grip pull-ups to your routine. This not only targets different muscle fibers but also keeps your mind engaged and your body guessing.

The Bottom Line

If you’re serious about building strength, gaining muscle, and improving overall fitness, compound exercises should be the cornerstone of your workout routine. They’re efficient, effective, and versatile – everything you need to sculpt a strong, lean, and functional body. So, grab those weights, hit the gym, and unleash the power of compound exercises. Your body will thank you. Read more about best compound exercises full body

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Muscle Building Mastery Full Body Hypertrophy Plan

Introduction: Unleash Your Muscle-Building Potential

Ready to pack on some serious muscle mass? Look no further than the best full body hypertrophy workout. This isn’t your average gym routine—it’s a powerhouse plan designed to sculpt your physique and maximize gains. Get ready to dive into a workout that will challenge you, push your limits, and deliver results.

Understanding Hypertrophy: Building Muscle 101

Before we jump into the workout, let’s talk about hypertrophy. It’s the science of muscle growth, and it’s what we’re aiming for with this routine. Hypertrophy workouts focus on lifting weights in a way that triggers muscle fiber damage and repair, leading to bigger, stronger muscles over time. Think of it as sculpting your body, one rep at a time.

The Full Body Advantage: Why Go All-In?

You might be wondering, why a full body hypertrophy workout? Well, this approach offers some serious advantages. Firstly, it ensures every muscle group gets attention, leading to a balanced physique. Secondly, hitting all areas in one session increases calorie burn and boosts metabolism. Plus, it’s efficient—perfect for those with busy schedules.

Crafting Your Hypertrophy Plan: What You’ll Need

Before hitting the gym, make sure you’re armed with the essentials. You’ll need a set of dumbbells or barbells, a bench, and possibly a squat rack. Resistance bands can also add variety to your routine. Don’t forget your water bottle and a towel—you’re going to sweat!

Warm-Up: Prep Your Muscles for Growth

Never skip the warm-up—it’s crucial for preventing injury and priming your muscles for the work ahead. Start with some light cardio to get the blood flowing, then move into dynamic stretches and mobility exercises. Aim for 5-10 minutes of warm-up before diving into the main workout.

The Workout: A Full Body Assault for Gains

Now, let’s get into the meat of the workout. We’ll be targeting major muscle groups with compound exercises—moves that engage multiple muscles at once for maximum efficiency.

Legs & Glutes: Squat Your Way to Strength

Begin with squats, the king of lower body exercises. Load up your barbell or grab your dumbbells, then squat down as if sitting back into a chair. Keep your chest up, core tight, and push through your heels on the way up. Aim for 3 sets of 10-12 reps.

Back & Biceps: Row for a Stronger Back

Next up, it’s time to hit your back and biceps with bent-over rows. Grab your dumbbells, hinge at the hips, and row the weights towards your waist, squeezing your shoulder blades together. Lower with control and repeat for 3 sets of 10-12 reps.

Chest & Triceps: Press Your Way to Power

Moving on to chest and triceps, we’ll tackle the bench press. Lie on a bench, grip the barbell, and lower it to your chest, then press it back up. Keep your elbows tucked and engage your chest muscles. Aim for 3 sets of 10-12 reps.

Shoulders & Core: Raise the Bar with Overhead Press

Time to work those shoulders and core with overhead presses. Stand tall, press the dumbbells or barbell overhead, then lower with control. Keep your core engaged for stability. Shoot for 3 sets of 10-12 reps.

Finish Strong: Blast Your Legs with Lunges

For a killer leg finisher, nothing beats lunges. Grab your dumbbells, step forward into a lunge position, and lower until your back knee nearly touches the ground. Push back to standing and repeat on both sides. Go for 3 sets of 12 reps per leg.

Cool Down: Reward Your Hard Work

After that intense session, your muscles deserve some TLC. Cool down with some gentle stretching to improve flexibility and aid recovery. Focus on the muscles you worked, holding each stretch for 20-30 seconds.

Keep the Gains Coming: Nutrition & Rest

Remember, building muscle isn’t just about the workout—it’s also about what you eat and how you rest. Fuel your body with plenty of protein for muscle repair and growth. Aim for quality sleep to allow your body to recover and grow stronger.

Conclusion: Elevate Your Fitness Journey

There you have it, the best full body hypertrophy workout to take your gains to the next level. Embrace the challenge, push yourself, and watch as your body transforms. With consistency, dedication, and this powerhouse routine, you’ll be well on your way to sculpting the physique you’ve always wanted. Now, it’s time to hit the gym and make those gains! Read more about best full body hypertrophy workout

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