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Hypertrophy is the name of the game today. Things are going to be dynamic and destabilized, which means your smaller stabilizing muscles will be challenged. Think "balance" and "symmetry" for all of the activities shown. 

Cardio: 20-30 minutes of easy cardio. This could be a 1-3 mile speed-walk or jog again.


Dumbbell Bench Press
4 sets of 8-10 reps
45-60 second rest

SUPERSET: Incline Dumbbell Flies with Incline Dumbbell Front Raise
Repeat one set of the first exercise and then, with minimal transition time, complete one set of the second exercise before resting.

3 sets of 10 reps each exercise
1 minute rest

Optional: Challenge with a pushups variation such as decline, staggered, wide or triangle)

3 sets of 6-8 reps
45-60 second rest

DB 21's (or Military Press)
3 sets of 21 (8-10 if Military Press) reps
45-60 second rest

Stability Ball Rollup
3 sets of 15 reps
45-60 second rest

Cardio: Speed-walk or jog
Optional alternative: hill speed-walk, elliptical
20-30 minutes (1-3 mi)