1

Barbell Deadlift

5 x 3-5

Maximum strength for entire posterior chain.

2

Weighted Pull-Ups

4 x 5

Strengthens lats, traps, arms.

3

Pendlay Row

4 x 5

Explosive upper back and trap power.

4

T-Bar Row

4 x 6

Heavy mid-back hypertrophy.

5

Shrugs (Barbell or Dumbbell)

4 x 10

Trap development and neck strength.

6

Barbell Curl (Heavy)

4 x 8

Strengthens biceps for pull lifts.

7

Weighted Chin-Ups

3 x 5

Adds size and strength to arms and back.

8

Farmer's Carry (Heavy)

3 x 30 sec

Grip, traps, and core strength.