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Rhyno Gym
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Dead lifts and pull ups


Glema

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Greetings again, muscle furs!

Back with some of my own routine that I've been working the past few weeks, and some personal stats!

First, some routine!

As I've said, I've been working off of a rough 5X5 program of dead lifts, squats and bench in addition to my standard routine. I must say that I'm very happy with the added work, ability and gains! So, I want to share what I've been doing for specific body regions in addition to the added routine. I also happen to love pull ups, and today's work out inspired me to share my back, shoulders and dead lift routine!

First, 5-10 minute warm up on a bike, eliptical or teadmill

Muscle warm:

up- 6 slow pull ups, wide grip

Dead Lift 135#

Wide grip pull ups 6-7 reps x 4

Dead lifts 5 reps x 5 @ 176-200#

Standing row 5 reps x 5 @ 111-135#

Cable shoulder raises 8-10 reps (each side) x 3 @ 35-40#

Dead lift (Sumo) 5 reps x 5 @ 176-200#

Pull up pyramid 3-6 reps and back

Cool down:

5-10 minutes on treadmill

10 minutes stretching

I put the sliding scales for the weight as I usually start low and add weight through out the sets to where I feel comfortably challenged. I really enjoy lifting slightly increasing weights with each set, as it allows me to both warm into the exercise and push it at the same time.

Next time, squats and bench, along with some doom ab routines!

Stay strong, and keep lifting!

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