With summer upon us, the only thing more important than being able to scale a mountain is looking like you can! This hypertrophy program is designed specifically with one thing in mind, muscle growth. Training within a hypertrophic range, we will utilize rep ranges to squeeze every last rep and maximize the pump. We will also be targeting one specific muscle grouping or muscle synergist in order to hit every primary mover for our specific programing. Using this method, we can make sure you look like a million bucks and earn the cut off sleeves. This workout is programmed in a Push/Pull/Leg split meaning a 3 day workout week where each movement is selected for each day. Today is a Push day so every movement is an upper body movement away from the body.
Warm Up
- 10x Pushup
- Cross-Body Shoulder stretch
- Lat stretch
- Shoulder Dislocate
5 Rounds
- 8-12x Bench Press (Start higher in the rep range adding weight each round until 8 reps is your max)
- 12x Banded Tricep Extension
- Pec stretch for 1 minute total
5 Rounds
- 8-12x Military Press
- 10x Tricep Kickbacks
- 10x DB Lateral Shoulder Raises
- Thread the Needle
5 Rounds
- 10-12x DB Fly
- 10-12x DB Front Raise
- 10x Dips
- Shoulder Circles
4 Rounds TABATA (20-sec work, 10-sec rest)
- Flutters
- Grass Stains
- Up with Twist
- Plank
