Warm up for 10 minutes on a rowing machine
Warm up shoulders with rotator cuff exercises
Seates Dumbbell Over Head Press
Start very light to train the path that the dumbbells will take and focus on pushing with your shoulders more than your triceps. Do 4 sets working up in 5lbs increments until you reach your working weight, then stay there for 4 working sets of 10 reps.
Flat Chest press machine
Use a hammer or pin selected flat chest press machine. Do 3 sets, adding weight each set until you reach your working weight. Then perform 3 working sets of 8 reps.
Use a straight or bent attachment on a high pully. Keep your elbows in and take a step back so the cable is on a slight angle. Do 2 warm up sets and then perform 3 working sets of 14 reps.
Close Grip Lat Pull Down
Keep your shoulders down and back and pull with your lats and not your biceps. Do 2 warm up sets adding weight each time till you reach your working weight. Then perform 3 working sets of 10 reps.
Rack Dead Lift
Using a squat cage, put the pins a few inches below your knees. If the height is not correct for you then you can use a couple 45lbs plates to elevate you to the correct height. Keep a slight bend in your knees and an arch in your back as you stand up with the weight. Shrug the weight at the top of each rep. Do 3 warm up sets working up to your working weight. Then perform 4 working sets of 10 reps.
Start light and work up in 10 lbs increments until you reach your working weight. Then 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.