.
EXERCISE
.
…………………………………….
1.
Deadlift
2.
Wide-Grip Pull-Up
3.
Bent-Over Barbell (1)
4.
Standing T-Bar Row (2)
5.
Wide-Grip Seated Cable Row
6.
+ Exercise if needed (3)
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
16
3
16
3
8
3
8
3+1
4
3+1
2
3
Max
3
Max
3
10 (4)
3
10 (4)
4
4 (4)
4
4 (4)
4
16
4
16
4
10
4
10
4
5
4
5
2+1
15
2+1
15
2+1
10
2+1
10
2+1
6
2+1
6
3
15
3
15
3
12
3
12
3
8
3
8
3
15
3
15
3
10
3
10
3
5
3
5

(1) 2 set with overhand grip 2 set with underhand grip.
(2) Drop set + 1 immediate drop set to failure after second set
(3) Close-Grip Pull-Down
(4) With Weight