.
EXERCISE
.
………………………………………………………….
1.
Deadlift
2.
Pull-Ups
3.
Barbell Row
4.
SUPERSET – Lats Pulldown + Cabel Row
5.
Face-Pull
6.
Smith Machine Calves Raises
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
8
3
8
4
6
5
4
4
X
4
X
4
X
4
X
3
12
3
12
3
12
3
12
3
12+12
3
12+12
3
12+12
3
12+12
3
10
3
10
3
10
3
10
3
20
3
20
3
20
3
20