.
EXERCISE
.
…………………………………………………………………………………
1.
Pull-ups (1)
2.
Lats pull-down
3.
Hammer strength row or cabel row (wide grip)
4.
Inverted rows with bar or rings (2)
5.
Face-pull
6.
Super set, Bicep curl + hammer curl
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
Max
3
Max
3
10-12
3
10-12
4
5-6
4
2-3
3
16
3
16
3
12
3
12
3
6
3
6
3
16
3
16
3
12
3
12
3
6
3
6
3
14-16
3
14-16
3
10-12
3
10-12
3
6-8
3
6-8
3
18
3
18
3
12
3
12
3
10
3
10
3
12+12
3
12+12
3
10+10
3
10+10
3
6+6
3
6+6