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 3 x 20
Flat Bench Press, 2 sets to failure at 40Kg
Bicep Giant set as follows, repeat for four sets;
Barbell Curls till failure at 40Kg, negative chin-up (aim for 40 seconds to complete), Barbell Curls till failure at 20Kg.
DO NOT REST BETWEEN EXERCISES on this set!!!
Barbell Shrugs, 3 x 10 x 100Kg
Trap Plate Raises, 3 x 20 x 10Kg
Trap Band Extensions 3 x 20
Please refer to previous posts if you want to follow this routine yourself. Each workout will progress in weight and intensity as the program proceeds. The workout schedule will aim to change intensity and volumes as it goes, this keeps your body guessing and hopefully maintains maximal gains. You will most likely need to adjust weights to suit your particular strength, so it would be best to keep a personal note of all your own workouts if you want the best results.
Please leave a comment if you have any questions on the exercises and how to perform them.
If you find these routines helpful please up vote and resteem,
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