4Q Upper Body Hypertrophy (Muscle Endurance)

Giant Set x 3
LLT
DB Bench Press
reps 15
Set Reps
1 15
2 15
3 15
LMT
KB 1 Arm OH Rotational Press
reps 10 ea.
Set Reps
1 10 ea.
2 10 ea.
3 10 ea.
ULT
Neutral Grip Pull Up
reps 5
Tempo 1:1:5
Set Reps Tempo
1 5 1:1:5
2 5 1:1:5
3 5 1:1:5

1s up, 1s hold, 5s negative
Use a band as needed to assist

UMT
Suspended 1Arm Row w/ Rotation
reps 10 ea.
Rest 2m
Set Reps Rest
1 10 ea. 2m (h:m:s)
2 10 ea. 2m (h:m:s)
3 10 ea. 2m (h:m:s)

This can be achieved by anchoring a thick resistance band to a pull up bar or by wrapping a jump rope around a pull up bar.