Wellness Diary

Hypertrophy Phase

Upper Body
Phase 3 - Day 4

Upper Body Dynamic Warm-Up

Watch the video to see how each movement is performed.


Notes: Make sure to engage your core  muscles.


Notes: Make sure to squeeze your back while keeping the shoulders down. 


Notes: Keep feet flat on the ground and the chest open. 


Notes: Make sure to squeeze your back.  


Notes: Make sure to open your chest and  squeeze your back. 


Notes: Keep your elbows in front of your body.  

Post Resistance Training Cardio

Notes: You can use any machine that you prefer for cardio such as row, bike, treadmill... as long as you keep your heart rate in the recommended zone.

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