.
EXERCISE
.
…………………………………………………………..
1.
Deadlift
2.
Pull-ups
3.
Superset – Lats Pulldown + Cabel Row
4.
Superset – Barbell Row + Reverse Flyes
5.
Superset – Row Maskin + KB Swing
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
8
3
8
3
6
4
6
3
X
3
X
4
X
4
X
3
12+12
3
12+12
3
12+12
3
12+12
3
12+12
3
12+12
3
12+12
3
12+12
4
20Cal+20
4
20Cal+20
4
20Cal+20
4
20Cal+20