BACK DAY

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

B1 single arm DB rows – 1 set, 8-12 reps 3 minutes rest between sets

C1 Single arm pull down – 1 set, 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 Handle barbell rows – 10-15 reps D2 ring pull-ups – 5-10 reps 5 sets, 45 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