.
EXERCISE
.
…………………………………………………………………………………
1.
Pull-ups (wide grip) (1)
2.
Barbell Rows, 2 Underhand G + 2 Overhand G (2)
3.
Wide Grip Cabel Row
4.
Standing overhead Barbell Press
5.
Standing Barbell Front Raise
6.
Bumbbell Biceps Curl or Barbell Biceps 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
4
Max
4
Max
4
Max
4
Max
4
Max
4
Max
2+2
14
2+2
14
2+2
12
2+2
12
2+2
8
2+2
8
3
16
3
16
3
12
3
12
3
8
3
8
3
12
3
12
3
12
3
12
3
8
3
8
3
16
3
16
3
12
3
12
3
12
4
12
3
16
3
16
3
12
3
12
3
8
4
6

(1) If you need, use Resistance Band
(2) Barbell Rows, 2 Set Underhand Grip 2 Set Overhand Grip