Barbell Curls reps till failure at 40Kg, followed by negative chin-up (aiming for 40sec to complete rep) and to finish barbell curls till failure at 22.5Kg. Do not rest between exercises!!! Repeat this 3x resting 2mins between each set.
To customize the weight to your ability use a weight on for the initial barbell curls where you fail between 10-12 reps, halve this weight for the second round of curls. You should be failing at double the reps heavy set of curls.
Barbell flat bench press;
1 x 15 x 20Kg
1 x 10 x 50Kg
1 x 6 x 80Kg
1 x 3 x 100Kg
1 x 1 x 110Kg
Dumb-bell press - flat bench;
3 x 6 x 37.5Kg
Incline bench dumb-bell fly's;
3 x 12 x 22.5Kg
Decline cable fly's;
3 x 8 x 32
Standing barbell shoulder press;
1 x 10 x 20Kg
1 x 10 x 40Kg
3 x 4 x 60Kg
Upright barbell rows;
3 x 12 x 40Kg
Upright dumb-bell lateral side raises;
3 x 10 x 12.5Kg
Front Raises;
3 x 20 x 7.5Kg
Leaning lateral side raises;
3 x 10 x 7.5kg
Please refer to previous posts if you want to follow this routine yourself. Each workout will progress in weight and intensity as the program proceeds. The workout schedule will aim to change intensity and volumes as it goes, this keeps your body guessing and hopefully maintains maximal gains. You will most likely need to adjust weights to suit your particular strength, so it would be best to keep a personal note of all your own workouts if you want the best results.
Please leave a comment if you have any questions on the exercises and how to perform them.
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