BACK DAY

A1 Wide grip handle rows (activation) – 3 sets, 6-8 reps, 30 seconds rest

B1 DB rows – 5 sets, 6-10 reps, 90 seconds rest

C1 Rack deadlifts – 3 sets, 6-10 reps, 2 minutes rest

D1 Neutral grip chins – 5 sets, 6-10 reps, 90 seconds rest

E1 Prime extreme row – 10-12 reps
E2 Watson pull down – 10-12 reps
E3 Hammer Strength low row – 15 reps 4 sets, 60 seconds rest