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 Plate raises 3 x 20 x 15Kg
Diamond Pushups 3 x 20
Dumb-bell Side Shrugs 3 x 10 x 42.5Kg
Barbell Front Shrugs 3 x 20 x 60Kg
Trap 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,
Thanks in advance https://steemit.com/@tlc76