Standing shoulder press in front of head, followed by standing shoulder press behind the head, then upright rows and then to finish front raises. Use a barbell @ 27Kg with no breaks between each exercise!!! This is one set, repeat four times.
Push press, 5 x 5 x 65Kg
Rear delt raises, 4 x 10 x 15Kg
Dumbbell front raises, 4 x 10 x 12Kg
Lateral dumbbell raises, 3 x 8 x 17.5Kg
Back squats 5 x 5 x 130Kg
Dead-lifts 5 x 3 x 160Kg
Cable push-downs 10 x 10 x various(mix it up) 30 second rest between sets
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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