Hypertrophy Day - Full Body/ Functional

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 Hammer Curls 3x12
1: Dumbbell Push Press 3x10

Superset 2
2: Dumbbell Renegade Rows 3x10
2: Russian Twists 3x12

Superset 3
3: Kettlebell Swings 4x12
3: Kettlebell Front Rack Hold 4x1:00

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.