im using the 95 pounders big guy
i usually pull them up near my face
im thinking one or two exercises twice a day and use HEAVY weight could be the key, and do these one or two exercises of heavy weight on every 4th day is probably key
this is my new routine if i can do this twice a day and be consistent with heavy weight only no light shit, stapping on weight for chins and dips
curls/upright rows= day one
heavy dips/ sprints=day two
heavy chinups/pullups maybe heavy lunges=day three