Hypertrophy Day - Full Body/ Core Focused

Warm Up

General Warm Up - 5 Minutes of cardio machine work

Dynamic Movement
2 sets
- Standing Arm Circles 10/10 (wider with each repetition)
- Torso Rotations 10/10
- Jumping Jacks 20
- Air Squats 15
- Push Up 10

Hypertrophy Work

Superset 1
1: Alternating Dumbbell Strict Press - 4x10
1: Dumbbell Hammer Curls - 4x12

Superset 2
2: Weighted Goblet Squat - 3x10
2: Weighted Bulgarian Split Squat - 3x10

Superset 3
3: Dumbbell Renegade Row - 3x10
3: Weighted Russian Twists - 3x12

Cool Down

Stretch anything that feels tight! Don’t forget to foam roll! Target those parts so we can prevent as much soreness as possible and we can strive for the best recovery possible.