BACK DAY

A1 Rope pull-over isometronics – 5-15 reps
A2 joe row – 5-10 reps
A3 neutral grip pulldowns – 5-10 reps
Activation. As many sets as needed (with LIGHT load, not to fatique)

B1 neutral grip chins – 4 sets, 5-10 reps, 3 minutes rest
*****1 set with top weight, next 3 with drop down weight (bodyweight – extend all sets with partials)

C1 single-arm step BACK Hammer Strength rows – 1 sets, 10-12 reps, 3 minutes rest before the one working set

D1 CHEST supported Hammer Strength row (legs back)- 10-15 reps
D1 Hammer Strength supinated pull down – 10-12 reps
D2 wide-grip cable pulldowns – 10-15 reps 4 sets, 60 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets