BACK DAY

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

B1 single arm DB rows – 2 sets, 8-12 reps 3 minutes rest between sets

C1 Single arm pull down – 2 sets, 6-8 reps
C2 2-arm pull downs -cluster set, 30+ reps total over 5 sets, 10 second pause in between sets without taking hands off handles, 2 minutes rest

D1 Extended spine chins (upper back emphasis) – 6-10 reps
D2 Wide grip cable rows – 15-20 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