Now the program enters the muscle building or hypertrophy part. The volume, the reps, will increase and the weights will become a bit lower. Today you target back and shoulders. The first exercises Barbell rows, you can change it to Pendley Rows, is now performed explosively. You need to lower the weight to make this happen and really focus on speed and explosiveness. Use 65-70% weight on the barbell compared to you normal 3RM. Use a narrow grip when performing Pull Downs.