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1. Back Thickness Single-Arm Row – 4 x 7-9
2. Weighted Medium-Grip Pull-ups – 5 x 6-9, last set drop weight then AMRAP
3. Trap Bar Bent-Over Row – 4 x 8-10
4. Reverse Fly Machine – 2 x 10-12, 2 x 15-16
5. Cable High-Row – 3 x 8-10, 2 x 15-16
6. Spider Curls – 3 x 10-12, 3 x 15-16
2-3min rests between same exercises. One very light warm-up set each exercise before the sets above. Work up to heaviest weight by 2nd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 2, 3, 4, 5, 6 to failure)
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❗️My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a pleateau in progress with your current routine.
In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program.
The easiest way to ensure you’re increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable.