Hypertrophy Day - Upper Body Push/Pull- Deload

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

Superset 1
1: Dumbbell Bench Press - 3x10
1: Seated Alternating Dumbbell Shoulder Press - 3x12
- Keep light to moderate; intention is movement quality.

Superset 2
2: Dumbbell One Arm Rows - 2x12
2: Dumbbell Hammer Curls - 2x12
- Keep light to moderate; intention is movement quality.

Superset 3
3: Overhead Dumbbell Tricep Extensions 2x12
3: Dumbbell Lateral Raises 2x10
- Keep light to moderate; intention is movement quality.

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