# Full Body Volume

You'll hit every muscle group in one efficient circuit — expect a satisfying burn and a real energy boost by the end.

## Warm-Up

- 1 × 40s Dynamic Stretch
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

## Main

- **Superset · 3 rounds**
  - 8 Bench Press - Dumbbell
  - 8 Row (Single-Arm) - Dumbbell
  - 8 Squat (Front) - Dumbbell
  - 8 Deadlift - Dumbbell
  - 8 Dead Bug

## Cool-Down

- 1 × 30s Standing Forward Fold
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Hamstring Stretch (Supine)