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  1. 04-12-2012, 09:52 AM #31
    UnknownOrigin
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    Back and shoulders hypertrophy

    Bent over barbell row speed work

    60kgx3
    60kgx3
    60kgx3
    60kgx3
    60kgx3
    60kgx3

    Weighted pull ups

    BW + 10kgx10
    BW + 10kgx10
    BW + 15kgx7 drop set --> BW x 6

    Seated cable row

    55kgx8
    55kgx9
    55kgx10 drop set --> 40kgx10

    One arm plate loaded row (HS)

    40kg: Rx12, Lx12
    40kg: Rx15, Lx15

    Close grip lat pull down

    60kgx15
    60kgx15

    Seated dumbbell shoulder press

    12kgx10 (warm up)
    30kgx12
    32kgx8
    32kgx8 drop set --> 22kgx8

    Dumbbell front raises, supersetted with shrugs

    6kg: Rx15, Lx15 --> 15kgx15
    6kg: Rx15, Lx15 --> 15kgx15

    Dumbbell side raises with the thumbs up

    6kgx20
    6kgx20
    6kgx20
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