Hypertrophy Day - Chest & Shoulders

Warm Up

- General Warm Up - 5 Minutes of Cardio Machine of Choice

2 sets
- Standing Arm Circles 10/10 (Forward and Back - getting wider with each repetition)
- Banded Pull Aparts 15
- Banded Pass Throughs 10
- Banded Lat Stretch :30 per side
- Push Up 10

2 sets
- Door Way Stretch :30 per side
- Inch Worms 10 (Can be done stationary or traveling)

Hypertrophy Work

1: Dumbbell Flat Bench Press 4x8
2: Standing Alternating Dumbbell Shoulder Press 4x10/10
3: Cable Chest Flys 3x12
4: Dumbbell Front Raises 3x12-15
5: Cable Triceps Rope Pulldowns 4x10-12

Cool Down/ Stretching

2 sets
- Standing Straight Arm Supported Chest Stretch :30 seconds per side
- Standing Shoulder Stretch :30 seconds per side
- Standing Lat Stretch :30 seconds per side
- Triceps Stretch :30 seconds per side

Foam Rolling
2 sets
- Upper Back 1:00
- Lats :30 per side