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 12 x 64Kg
Skull crushers, 4 x 10 x 48Kg
Narrow grip bench press, 4 x 6 x 80Kg
Cable push-downs, 3 x 15 x 60Kg
Overhead plate raises, 3 x 15 x 20Kg
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,
Thanks in advance https://steemit.com/@tlc76