KONG EP 03 Upper Back and Shoulder Hypertrophy Volume

Welcome to KONG EP.03, an upper-body hypertrophy session built around high-rep volume and constant tension. This workout targets the shoulders, upper back, lats, and arms using a brutal rep range of 15–20 reps for two sets per exercise, staying true to the KONG philosophy of earning growth through effort.

The session opens with rear neck presses, placing the shoulders under long-duration tension while reinforcing stability and control. Cable lateral raises follow, keeping the delts loaded throughout the full range of motion. From there, pulling volume ramps up with barbell rows, dumbbell rows, and lat pulldowns, hammering the upper back and lats from multiple angles to drive thickness and width.

The workout finishes with EZ-bar 21s, forcing the biceps to work through partial and full ranges under fatigue—an old-school finisher that fits perfectly into the KONG hypertrophy mindset.

This isn’t about chasing heavy singles. It’s about stacking quality reps, maintaining form as fatigue sets in, and pushing muscles deep into growth territory. If you’re following the KONG program or just love high-volume bodybuilding-style training, this is the kind of session that delivers results.

Comment below: back or shoulders—which burns more for you?

Видео KONG EP 03 Upper Back and Shoulder Hypertrophy Volume канала Blueprintsandbarbells