Hypertrophy Day - Upper Body Push/Pull

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 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

Superset 1
1- Dumbbell Bench Press 4x10
1- Dumbbell Chest Flys 4x12

Superset 2
2- Standing Dumbbell Hammer Curls 4x12
2- Standing Dumbbell Overhead Triceps Extensions 4x12

Superset 3
3- Cable Row 4x12
3 - Banded Face Pulls 4x20

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