G9 -
| Kind | Hypertrophy for back and shoulder muscles |
|---|---|
| Method | Series with quick execution of concentric phase, control eccentric phase. |
| Volume | 28 sets, 7 exercises –4 sets of each, 12,10, 8, 6 reps. |
| Load | 80 – 85 % |
| Rest | Approx. 2 minutes between sets |
| Exercises e.g | Lateral raises, Seated shoulder press; Up right rowing; Barbell bench pull; Dumbbell bench pulls; Chin-ups; Bicep Curls Incline sit-ups with 10kg; Abdominal twists with 10-15kg (3 sets of 20reps total for each exercise) |