Lat pull downs to chest, Lat pull downs behind head and then cable rows. 10 reps of each at 96Kg equals one set, repeat for four sets T-bar rows, 4 x 15 x 40Kg Bent over barbell rows, 4 x 10 x 80Kg Single

Flat bench press - barbell, 5 x 5 x 97.5Kg Incline dumbbell press, 5 x 5 x 37.5Kg Incline dumbbell fly's, 3 x 12 x 25Kg Incline dumbbell press, (pronated grip) 3 x 10 x 20Kg Cable face pulls, 3 x 20 x

Standing shoulder press in front of head, followed by standing shoulder press behind the head, then upright rows and then to finish front raises. Use a barbell @ 27Kg with no breaks between each exercise!!!

Flat barbell bench press, 10 x 10 x 75Kg, rest 60 seconds between sets Incline barbell press, 4 x 8 x 60Kg Incline dumbbell fly's, 4 x 10 x 20Kg Decline cable fly's, 3 x 12 x 28Kg Barbell curls (21's),

Back squats, 5 x 5 x 120Kg Front squats, 4 x 8 x 80Kg Dead-lifts, 5 x 5 x 140Kg Lunges 3 x 10 x 30Kg Wide-grip pull-ups, 5 x 10 T-bar rows, 4 x 10 x 60Kg Cable rows, 3 x 15 x 96Kg Lat cable pulls, 3 x

Barbell Curls reps till failure at 40Kg, followed by negative chin-up (aiming for 40sec to complete rep) and to finish barbell curls till failure at 22.5Kg. Do not rest between exercises!!! Repeat this

Wide-grip Pull-ups 5 x 10, Super set with Diamond Push-ups 5 x 30 Bent Over Barbell Rows 4 x 10 x 65Kg, Super set with Bench Dips 4 x 15 Reverse-grip Bent Over Barbell Rows 3 x 15 x 50Kg, Super set with

Seated Shoulder Press - Barbell, 10 x 10 x 45Kg (rest 60 seconds between sets) Back Squats, 10 x 10 x 85Kg (rest 60 seconds between sets) Please refer to previous posts if you want to follow this routine

Flat Bench Press; 2 x 20 x 20Kg 1 x 10 30Kg 1 x 8 x 60Kg 1 x 8 x 60Kg 1 x 6 x80Kg 4 x 5 x 90Kg Incline Bench Dumb-bell Fly's 4 x 12 x 30Kg Flat Bench Dumb-bell Press (pronated grip) 4 x 10 x 30Kg Decline

Assisted pull-ups 100 T-bar Rows 4 x 10 x 60Kg Single Arm Rows 4 x 6 x 40Kg Bent Over Barbell Rows 3 x 15 x 45Kg Rack Pulls 3 x 12 x 80Kg Narrow-grip Bench 3 x 15 x 45Kg Cable Push-downs 3 x 20 Overhead

Seated Shoulder Press; 2 x 20 x 20Kg 1 x 10 x 30Kg 1 x 7 x 50Kg 1 x 5 x 60Kg 3 x 3 x 65Kg Leaning Lateral Side Raises, 3 x 10 x 10Kg Back Squats 10 x 10 x 80Kg Please refer to previous posts if you want

Flat Barbell Bench Press, 10 x 10 x 70Kg - Super-set with Barbell Curls 10 x 10 x 30Kg, rest 60 seconds between sets. Incline Barbell Press 3 x 10 x 35Kg - Super-set with Dumb-bell Hammer Curls 3 x 10

Wide-grip Pull-ups. 5 x 10, Super-set with Diamond Pushups, 5 x 30 Dead-rows, 3 x 5 x 70Kg, Super-set with Skull-crushers 3 x 5 x 50Kg Reverse-grip Bent Over Rows 3 x 10 x 50Kg, Super-set with Dumb-bell

Back Squats, 3 x 10 x 80Kg Front Squats, 3 x 10 x 60Kg Deadlifts, 3 x 10 x 80Kg Lunges, 3 x 20 x 20Kg Seated Shoulder Press - Barbell, 3 x 10 x 40Kg Upright Barbell Rows, 3 x 10 x 45Kg Lateral Side Plate

Flat Bench Press; 2 x 20 x 20Kg 1 x 10 x 50Kg 5 x 6 x 85Kg Incline Dumb-bell Press, 3 x 10 x 30Kg Flat Bench Dumb-bell Press 3 x 10 x 30Kg use a pronated grip (wrists facing inwards) Decline Cable Fly's

Wide-grip Pull-ups 5 x 10, Super-set with Diamond Push-ups 5 x 30 Single Arm Bent Over Rows 3 x 5(each side) x 40Kg, Super-set with Narrow Grip Bench Press 3 x 5 77.5Kg Bent Over Bar-bell Rows 3 x 5 x

60 second rest between each set, don't cheat!!! Back Squats 4 x 10 x 65Kg Super-set with Dumb-bell Front Raises 4 x 10 x 7.5Kg Front Squats 4 x 10 x 50Kg Super-set with Dumb-bell Side Raises 4 x 12 x 7.5Kg

Flat Bench Press 10 x 10 x 65Kg, Super-set with Barbell Curls 10 x 10 x 22.5Kg (rest 60sec between sets) Incline Bench Press 3 x 15 x 40Kg, Super-set with Hammer Curls 3 x 15 x 15Kg (rest 60sec between

OK so I'm going to post some DJ mixes I put together couple of years back hope y'all enjoy