Flat barbell bench press, 10 x 10 x 75Kg, rest 60 seconds between sets
Incline barbell press, 4 x 8 x 60Kg
Incline dumbbell fly's, 4 x 10 x 20Kg
Decline cable fly's, 3 x 12 x 28Kg
Barbell curls (21's), 3 x 27Kg
Standing hammer curls, 3 x 10 x 20Kg
Standing dumbbell curls, 3 x 10 x 20Kg
Dumbbell side shrugs, 3 x 10 x 45Kg
Barbell front shrugs, 3 x 10 x 120Kg
Trap plate raise, 3 x 10 x 20Kg
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
