60 second rest between each set, don't cheat!!!
Back Squats 4 x 10 x 65Kg Super-set with Dumb-bell Front Raises 4 x 10 x 7.5Kg
Front Squats 4 x 10 x 50Kg Super-set with Dumb-bell Side Raises 4 x 12 x 7.5Kg
Lunges 3 x 15(each leg) x 20Kg Super-set with Rear Delt Raises 3 x 10 x 10Kg
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
