WEEK 4 /HYPERTROPHY SUPER-SETS

DAY 3 / PULL

Warm up: 5 minutes cardio + 2 light warm up sets of first exercise

Super set:1 exercise straight to next

Set/Reps	Exercise	Tempo
3 x 10 + 10	Lat Pull Down Machine + Bent Over Barbell Row	2.1.2
3 x 10 + 10	Alternating Dumbbell Curls + Barbell Curl	2.1.2
3 x 10 + 10	Bentover Upright Cable Row + Cable Rope Facepull	2.1.2
3 x 10 + 10	Dumbell Row + Kneeling Straight Arm Rope Pull Down	2.1.2
3 x 10 + 10	Bodyweight/Assisted Pull Ups + Cable Forehead Curls	2.1.2

Cardio: 15 Minutes HIIT Cardio (20 second sprint, 40 second rest, 10 rounds)

Rest: 60 sec