I’m really thinking of building the back up more, the back in its entirety but also the upper back more specifically.

i don’t want to neglect the rest of the body but the focus will be first the back, then then the shoulders and chest, and less work on the arms, legs and abs.

heres some programme or workout ideas I’ve come up with

snatch 5 sets x 2 reps

clean and jerk 4 sets x 3 reps

wide grip pull ups 4 sets x 5 reps

bent over row 4 sets x 8 reps

one arm row 4 sets x 10 reps

incline dumbbell press 5 sets x 8 reps

military press 4 sets x 8 reps

lateral raises 3 sets x 10 reps

back squats 7 sets x 6 reps

deadlifts 7 sets x 6 reps

skullcrushers 4 sets x 12 reps

curls 4 sets x 12 reps

hanging leg raises 5 sets x 15 reps


this can be done as a whole body workout as well 3 or 4 times a week with 1 -2 sets only but loaded and maximum intensity

or you can split this into 3 or 4 days a week with the appropriate intensity and recovery time