Warm up for 10 minutes on a rowing machine
Warm up shoulders with rotator cuff exercises
Incline Chest Press
Hammer or pin selector chest press machine. Do 3 warm up sets, working up to your working weight. Then perform 4 working sets of 10 reps.
Do 2 warm up sets and then go up to your working weight. Keep your body upright on this one and feel the weight loading into your triceps. You should feel the weight resting on the outside of your palms if you’re doing this one right. Perform 3 sets 12 reps.
Wide grip Lat pulldown
Work up to your working weight over 3 warm up sets. Then perform 3 working sets of 12 reps. Keep your shoulders low and back and drive your chest up and forward. Use straps or iron grips on these so you are able to fully work your lats without your grip failing first. Focus on pulling through your lats and not your biceps.
Always focus on proper form. Learn how to deadlift correctly before starting any working sets. Do 3 warm up sets, working up in weight to your work weight - 3 sets 8 reps. Use straps or iron grips so you can get extra reps without your grip failing.
EZ Bar Curl
Do 2 warm up sets working up to your work weight. Focus on feeling the contraction in your biceps. Perform 3 working sets of 12 reps.
Be mindful to follow the "rotation" of workouts I have laid out in a weekly cycle and if you guys have any questions feel free to reach out to me on instagram @luke_the_hulk.
Be mindful of your working weight and sets, if you are easily able to exceed the written number of reps on each of the sets then you need to increase your weight. If you are not able to reach the intended rep range then on the following workout you need to increase the number of reps, up until you reach the peak amount of reps and then need to increase the weight. Follow this reps or weight increasing schedule continuously.
You’re not trying to train to absolute failure on most of these exercises. Pick weights where you are at 1-2 reps short of failure with perfect form at the rep range suggested.
A good log book will be one of your most powerful tools to track your progress and to help you progressively overload. Get a small booklet or download an app on your phone. Log your reps on each set and the working weight that you use.