4Q Chest Hypertrophy

Giant Set x 1

Hypertrophy = Muscle Growth

time under tension
intensity and volume

stimulates muscle tension, damage and metabolic stress to trigger protein synthesis.

LLT
BB Bentover Row 3:2:1 Tempo

reps 6

load moderate

Tempo 3:2:1

Rest 1m

Set	Reps	Load	Tempo	Rest
1	6	Moderate	3:2:1	1m (h:m:s)

UMT
Brazilian Push Up

reps 6

Tempo controlled

Rest 1m

Set	Reps	Tempo	Rest
1	6	Controlled	1m (h:m:s)

LMT
BB TStep OH Press

reps 6

load moderate

Tempo controlled

Rest 1m

Set	Reps	Load	Tempo	Rest
1	6	Moderate	Controlled	1m (h:m:s)

ULT
Push Up

reps 6

Tempo controlled

Set	Reps	Tempo
1	6	Controlled