Day 4 (Hypertrophy – Upper Body)

Workout

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

3 Sets

8 Reps

60 Rest

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

4 Sets

10 Reps

60 Rest

Single Arm Twisting Seated Cable Row

Equipment: Cable, Full Gym, Resistance Band

Single Arm Twisting Seated Cable Row

4 Sets

12 Reps

60 Rest

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

Reverse Lat-Pulldown

3 Sets

12 Reps

60 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

12 Reps

60 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

4 Sets

10 Reps

60 Rest

Barbell Shrug

Equipment: Barbell, Full Gym

Barbell Shrug

3 Sets

12 Reps

45 Rest

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Test Day 2 (Power – Lower Body)