BACK DAY

A1 Row cuff “pullovers” isometronics – 5-15 reps
A2 cuff 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 Prime handle chins – 1 set, 5-10 reps, 3 minutes rest before top set.
*****1 set with top weight, 1 drop with body weight (extend all sets with partials)

*******extend set th cable “pullover”, 20+ reps including partials

C1 deadlifts – 1 set, 5 reps, 3 minutes rest before top set

D1 Hammer Strength rows – 1 sets, 25+ reps (including partials), 2 minutes rest before the one working set
*****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