# Dumbbell Muscle & Mobility Build

Gain lean muscle and improve your range of motion with these guided sessions.

## Upper Body Hypertrophy

You'll kick off your training with a solid mix of pressing and pulling movements that build strength from the ground up. Expect to leave feeling accomplished and ready for more!

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up

### Main Workout

- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Row (Bent-Over) - Dumbbell
- 2 × 10 Shoulder Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Lateral Raise - Dumbbell
- 2 × 10 Dead Bug

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)


## Lower Body Foundation

You'll fire up your legs and build a stronger core — every rep counts and you'll feel the difference by the end!

### Warm-up

- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 5 Inchworm
- 1 × 30s Kneeling Hip Flexor Stretch

### Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- 3 × 8 Lunge - Dumbbell
- 2 × 10 Glute Bridge (Single-Leg)
- 2 × 12 Sit-Up
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Reclined Twist