This will be like the 1st pull workout but we will increase volume by adding one set per lift. Remember to lift a heavy set of 5. 3 minutes of rest between sets. Push hard today.
1. Bent over barbell rows: 5 sets of 5 reps.
2. Pull-ups: 5 sets of 5 reps.
3. Barbell curls: 5 sets of 5.
4. Barbell shrugs: 5 sets of 5 reps.
After today you will take a rest day. Do some cardio of your choice tomorrow. Also hit your core hard if you have not been doing so. We will be kicking it up a notch in a couple days with some hypertrophy shock workouts.
Start including some concentric, and eccentric pauses to your lifts. (Demonstrated in 2nd and 3rd video)