BACK DAY

A1 2-arm cable row activation – 5-10 reps, as many sets as needed

B1 chest supported Prime extreme row – 5 sets, 8-12 reps
90 seconds rest between sets
******overloaded shortened, mid, then lengthened ROM (matching resistance profile)

C1 Single arm pull down – 6-8 reps
C2 neutral grip pull-ups – 6-8 reps
C3 close supinated grip pull down (lengthened ROM) – 10-12 reps
C4 pull over machine – 12-20 reps (short first, then lengthened)
4 sets, 60 seconds rest

D1 chest supported machine row – 15 reps
D2 standing 2-arm DB rows – 10 reps
4 sets, 60 seconds rest
*****extend DB rows with 2 drops

*****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