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 77.5Kg, Super-set with Skull Crushers 3 x 5 x 47.5Kg
Rack Pulls 3 x 10 x 100Kg, Super-set With Overhead Plate Raises 3 x 12 x 15Kg
Trap Band Extensions 3 x 15
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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