Wide-grip Pull-ups 5 x 10, Super-set with Diamond Push-ups 5 x 30
Barbell Dead-rows 4 x 10 x 60Kg, Super-set with Skull-crushers 4 x 10 x 40Kg
Reverse Grip Bent-over Barbell Rows 4 x 10 x 40Kg,Super-set with Narrow Grip Bench Press 4 x 10 x 60Kg
Overhead Plate raise 3 x 10 x 15Kg
Barbell Front Shrugs 3 x 25 x 60Kg
Trap Plate Raise 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
