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Hypertrophy

Essentials: Week 4 · Upper

Week 4 of 12 · Upper: Flat DB Press (Heavy), Flat DB Press (Back-Off), plus 5 more.

  • Biceps
  • Chest
  • Forearms
  • Lats
  • Middle Back
  • Shoulders
  • Triceps

The workout

  1. Flat DB Press (Heavy)1 × 4–6
  2. Flat DB Press (Back-Off)1 × 8–10
  3. 2-Grip Lat Pulldown2 × 10–12
  4. Seated DB Shoulder Press2 × 10–12
  5. Seated Cable Row2 × 10–12 (dropset)
  6. A1: EZ Bar Skull Crusher2 × 12–15
  7. A2: EZ Bar Curl2 × 12–15
Try it in the app
Credit where it is due

This workout is a Kohlrabi original.