.
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

(1) If you manage more than the mentioned number of repetitions, then you should use additional weight.
(2) The higher you are with the bar the easier it gets and the lower you are with the bar it harder gets.