Hypertrophy Week 4 Day 2

Dynamic warmup (10 min)

Push/Pull - 60-90 sec rest/set

DB Bench + Chest Fly - 3x12 + 10 chest fly/set

BB Decline Bench + Clapping Push Up - 3x12 + 8 clapping push ups/set

Seated BB Military Press - 4x10

KB Single Leg RDL - 4x12/leg; finish one leg before moving to next

Seated Row + Wide Grip Pull Up - 4x12 + 6-8 PU/set

Lat Pull-Down - 4x12; increase weight every set

Core

Sit-ups - 5x20

Toes to Bar - 3x15

V-Ups - 4x15

Static stretch (10-20 min)