Deadlifts and Bent Over Rows! A): Dead Lift 3 x 5 (only add 2.5kg-5kg to last time). NOTES: As always form is crucial! When you do the DL your form should be impeccable and should look the same whether you're lifting 20kgs or 200kgs! Keep your back flat and tight! Vertical shins are a must and keep that bar close!! P.S: remember all 3 sets should be the same weight! Warm up accordingly then choose the load and stick on it for the 3 sets of 5. Don't keep adding and adding. B): Barbell Bent Over Row 3 x 8 (heavy but all with perfect form). NOTES: objective here is lots of scapula retraction (in other words pull and squeeze your shoulder blades together in this lift!). Also we're looking for all 8 reps unbroken and to touch the body. If you can't maintain this you need to lower the load and perfect your form.