BACK DAY

A1 Rope pull-over – 5-15 reps
A2 joe row – 5-10 reps
Activation. As many sets as needed

B1 neutral grip chins – 6 sets, 5-10 reps, 3 minutes rest
*****two sets with top weight, next 4 with drop down weight (extend all sets with partials)

C1 bent over barbell rows (upper back focus) – 4 sets, 6-20 reps, 3 minutes rest
******last three sets are drop down sets. Drop the load approximately 25% each set, and hit AMRAP.
On the last set rest-pause (or cluster) 10 seconds breaks, then 5 reps. Repeat until 20+ reps total hit

D1 wide-grip pull-ups – 10-12 reps
D2 wide-grip Seated cable rows – 10-15 reps
*****both upper back focused
4 sets, 60 seconds rest

E1 CHEST supported machine row – 5 sets, 20+ reps, 45 seconds rest
*****extend every set with partials (total reps include partial reps)

*****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