W1/D5 Back

BACK: Pull-Ups: 50 reps (break up into as many sets as you require) SEATED WIDE LAT PULLDOWN: (2 seconds squeeze each rep) - 3 sets increasing weight 8-10 reps - 2 sets HEAVY/ 5-8 reps **drop set each set 1x** LOW ROW MACHINE (overhand grip preferable): - 3 sets increasing weight each set/ 8-12reps - 2 HEAVY sets/ 6-8 reps **drop set each set 1x with single-arm reps, minimum 5 reps each arm** BARBELL ROW (overhand): - 3 sets increasing weight each set 8-12 reps - 2 HEAVY sets 5-8 reps **drop set 4th set twice, rep each drop to failure** SEATED CABLE ROW (Reverse grip): - 3 sets increasing weight each set/ 8-12 reps - 2 HEAVY sets 5-8 reps RACK PULLS: - 3 sets increasing weight each set 8-12 reps - 2 HEAVY sets 5-8 reps **super set each set with bodyweight hyperextensions, minimum 5 reps** LANDMINE ROWS (neutral grip): - 3 sets increasing weight each set, rep each arm to failure