Perform following four exercises as one set, don't stop peeps!!
Standing overhead press front of head, standing overhead press rear of head, upright rows, front raises. Use a bar-bell with 20Kg, perform 10 reps of each, repeat for four sets.
Lateral side raises 3 x 12 x 5Kg
Back squats 10 x 10 x 55Kg rest 60sec between sets (don't cheat!!)
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