When performing any weighted exercise the 1st set should be a light set feeling out the movement with the right tempo and form 2nd set a bit heavier then set 3,4,5 tend to be working sets so then heaviest you can manage getting the rep range and keeping good form/tempo. 

 Key terms 

Rest pause- A rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between

Dropset- A dropset is a set where you start the set with your working weight after you finish the set drop the weight and perform another set without a rest break. 

Superset- A superset is a set that combines two exercises together so you’ll perform for example flat chest press then go right into a single arm chest press counting as one set then take a rest.

- With the 4th set perform a Rest pause until failure (a rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between)
- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release with control back to starting position

Plate loaded machine high to low row

Machine mid row (lat biased)

- With the 4th set perform a Rest pause until failure (a rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between)
- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Single arm lat raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- With the 4th set perform a Rest pause until failure (a rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between)
- Start with the machine arms directly in front of you 
- Pull the arms back with a slight bend in your arms 
- have your chest up on the pad and shoulders back
- stop once the machines arms are aligned with your body even if you can go further back DO NOT go further

Machine Rear delt fly

Leg raises

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Day 3 BACK AND SHOULDERS

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