The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)
This session increases mass gains in the thickness of the back. We will also strengthen the lateral and posterior shoulder.
This program can be done minimum every 4 days to be able to recover correctly.
Do not forget the 5 minutes of joint warm-up which will be very important to realize before this session :
1- Pull-over : 8-10 reps
- 2 working sets x 8-10 reps : 1'30" between each set