BACK & DELTS DAY

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

B1 single arm DB rows – 2 sets, 8-12 reps
B2 chest supported DB rows – 2 sets, 15-20 reps
3 minutes rest between sets
******super set is just done on the last two working sets to extend the sets

C1 Single arm pull down – 2 sets, 6-8 reps
C2 2-arm pull downs – 2 sets, 10-12 reps
2 minutes rest between sets
******super set is just done on the last two working sets to extend the sets

D1 chest supported row – 1 set, 30+ reps
*****set is extended with two drops, at least 10 reps at each drop

E1 neutral grip, reverse band Incline press – 2 sets, 6-8 reps, 3 minutes between sets
*****last set is extended with 2 drops

F1 DB lateral raises – 1 sets, 30+ reps
*****set is extended with 4-5 drops

*****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