CEEPrep

MT Back Sets

A1 Prime rows – 2 sets, 5-10 reps, 2 minutes rest before working sets
B1 Single arm nautilus pull down – 2 sets, 5-10 reps, 2 minutes rest before working sets
C1 t-bar row – 2 sets, 5-10 reps, 2 minutes rest before working sets

vHIT Back

Cable pull over- 15-20 reps
DB pull over – 10-15 reps
Seated rope pull down – 20+ reps
Static rope stretch/hold – 30 seconds+

MT Sets Delts
D1 lying cuff laterals – 2 sets, 5-10 reps, 90 seconds rest rest before working sets
E1 DB wrist X – 1 sets, 10-15 reps

Mitiforce work

All sets listed are working sets. Always take as many warmup sets as needed.