BACK DAY

A1 3-position joe row activation 5-8 reps
A2 2-position long handle cable pull-over – 5-10 reps As many sets as needed

B1 neutral grip chins – 5 sets , 8-10 reps, 3 minutes rest

C1 neutral grip chins – 5-10 reps
C2 2-arm pull downs (outside shoulder width grip)- 12-15 reps
C3 close grip semi-supinated grip pulldowns – 12-15 reps
5 sets, 90 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