BACK:
Pull-Ups: 50 reps (break up into as many sets as you require)
DB ROW: (2 seconds squeeze each rep)
- 2 sets increasing weight 8-10 reps
- 2 sets HEAVY 5-8 reps
**drop set each set 1x to failure**
CLOSE NEUTRAL GRIP CABLE ROW (ELEVATED/SEATED ON A DB): (2 second squeeze each rep)
- 2 sets increasing weight each set 8-12 reps
- 2 HEAVY sets 5-8 reps
**drop set each set 1x, minimum 5 reps each arm**
HIGH ROW:
- 2 sets increasing weight each set 8-12 reps
- 2 HEAVY sets 5-8 reps
**drop set each set 1x with single-arm reps, minimum 5 reps each arm**
WIDE REVERSE GRIP PULLDOWN: (2 second squeeze each rep)
- 2 sets increasing weight each set 8-12 reps
- 2 HEAVY sets 5-8 reps
**super set each set with close grip reverse pull down, minimum 5 reps**
STANDING LAT PULLDOWN:
- 3 sets increasing weight each set 8-12 reps
- 2 sets HEAVY 6-8 reps
**drop set each set with x reps to failure**
REVERSE CABLE FLY 21’s:
- 3 sets
**no more than 70 seconds rest in between sets**