Upper Body Hypertrophy Giant Set (copy)

Giant Set x 3
LLT
Bench KB Single Arm Row
reps 10-15
load moderate
Tempo controlled
Rest 0-20s
With one knee on a bench, step, or box, grab a kettlebell with your other hand on the forward part of the handle. Keeping a long spine and your belly button pulled in to activate the core (transverse abdomonis), pull the kettlebell toward you, driving your elbows back until the heel of your thumb touches your ribs. Substitute in a dumbbell if a kettlebell is not available. Perform the desired amount of reps, then switch sides.
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 0-20s (h:m:s)
2 10-15 Moderate Controlled 0-20s (h:m:s)
3 10-15 Moderate Controlled 0-20s (h:m:s)
LLT
BB Wide Stance OH Press
reps 10-15
load moderate
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 0-20s (h:m:s)
2 10-15 Moderate Controlled 0-20s (h:m:s)
3 10-15 Moderate Controlled 0-20s (h:m:s)
LLT
Face Pull/Banded Face Pull
reps 12-20
load moderate
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 12-20 Moderate Controlled 0-20s (h:m:s)
2 12-20 Moderate Controlled 0-20s (h:m:s)
3 12-20 Moderate Controlled 0-20s (h:m:s)
LLT
Bench Press
reps 10-15
load moderate
Tempo controlled
Rest 60s
Slowly lower the bar to mid-chest and press back up, inhaling down, exhaling up.
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 60s (h:m:s)
2 10-15 Moderate Controlled 60s (h:m:s)
3 10-15 Moderate Controlled 60s (h:m:s)