Super set to finish back workout, pull ups 6-8reps into close grip pulls 8-12reps. Dont swing or rush on the pull ups more benefit from doing correct form, and on both focus on pulling with the elbows and squeeze your lats together at the end of each movement #bodybuilding#ukfitfam#fitfam#vascular#alpha#instahealth#instafit
Squats worked up to my max weight 155kg for four sets, one rep. Only increase the weight up when i can get 3-5reps comfortably for a few sets. After this worked the way back down and did some pause squats trying to push as hard from the pause upwards, as this is where i sometimes feel stuck
Tricep superset, close grip bench (100kg) pick a weight where you struggle for 6-8reps. Turn elbows into waist so you use more tricep focus on squeezing throughout the whole movement. Then into alternative dumbells (10kg) coming across the chest, have your elbow pointing up and keep in a locked posistion, 8-12 reps five sets overall
In pressing movements on chest we used to push a lot with the front delts. so we keep a little arch in the back, shoulder blades pinned back and focus on sticking the chest out and pushing through the movement with it. Went with alternative pressing to make it harder and also helps with muscle imbalance.