Supported pull ups 4reps – 7 times
Wide-grip lat pulldown 4reps – 10times – 22.5kg, 27kg
Wide-grip pulldown behind the neck 4reps – 10times – 22.5kg, 27kg
Seated cable row 4reps – 10times – 22.5kg, 27kg
Lying T-bar row 4reps – 10times, 7times – 20kg, 25kg
Crunches 4reps – 15times
Bodybuilder Vs Powerlifter
Are you a bodybuilder or powerlifter? Which one you want to be? Which one is stronger? Why do powerlifter do not have that much muscles as bodybuilder do?
To be a powerlifter, is just to lift heavy weights, if tired then rest and lift again, and the strength will increase, after sometime you will have more strength. As you increase the weights, you ‘ll be stronger.
To be a bodybuilder, is to increase the size mass of the muscles.To get a lean muscle by using a weight that is suitable and doing it in more reps.
All depend on the repetition , volume and frequency of the training.