Upper body muscle building workout (hypertrophy)

Stretch.

total body warm-up: 50 kettlebell swings (24 kilogram)

core (abs): hanging crunches 4 sets of 10 reps (60 second rests)

muscle specific warm-up:

• 25 push-ups
• 25 cable pull-downs -or- body rows (see my exercise demo)
• 2 rounds (no rest)

Workout:
Chest

• incline kettlebell bench press 3 sets of 8 (85% of max)
• REST 60 seconds between sets
• flat kettlebell bench press 3 sets of 8 (85%)
• REST 60 seconds between sets

Back

• seated cable rows 3 sets of 8 (85%)
• REST 60 seconds between sets
• lat pull downs 3 sets of 8 (85%)
• REST 60 seconds between sets

Biceps and triceps
Compound set:

• seated dumbbell curls and skull crushers 3 sets of 8 (85%)
• REST 60 seconds between sets (curls then crushers then rest)
• cable curls and rope extensions 3 sets of 8 (85%)
• REST 60 seconds between sets (curls then extensions then rest)

Total Body Finisher

• 4 rounds of turkish get-ups (see exercise demo) 8 reps per set (4 each side) (85%)
• REST 90 seconds between sets

Stretch.