Hypertrophy - Full Body Focused/ 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

Hypertrophy Work

Superset 1
1- Dumbbell Lunges 4x12/12
1- Dumbbell Farmers Walk 4x1:00

Superset 2
2- Dumbbell Biceps Curl 4x12
2- Narrow Grip Push Ups 4x12

Superset 3
3- Seated Dumbbell Strict Press 4x12
3- Seated Dumbbell Lateral Raises 4x12

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.