Day 4: Upper-Body Hypertrophy Session

The workout

1. 1
   

   Pull-Up

   Back / Wing · Calisthenic

   Sets2 Reps8, 8 Rest90 sec
2. 2
   

   Barbell Bent Over Row

   Back / Wing · Erector Spinae · Full Body

   Sets4 Reps10, 10, 10, 10 Rest60 sec
3. 3
   

   One Arm Cable Row

   Back / Wing

   Sets4 Reps12, 12, 12, 12 Rest45-60 sec
4. 4
   

   Reverse Lat-Pulldown

   Back / Wing

   Sets3 Reps12, 12, 12 Rest45-60 sec
6. 5
   

   Dumbbell Lateral Raise

   Shoulders

   Sets3 Reps12, 12, 12 Rest45-60 sec
7. 6
   

   Dumbbell Shoulder Press

   Shoulders

   Sets4 Reps10, 10, 10, 10 Rest45-60 sec
8. 7
   

   Barbell Shrug

   Trapezius

   Sets3 Reps12, 12, 12 Rest45 sec