A1 chest supported tbar rows – 2 sets
Set 1 – 5-8 reps
Set 2 – 10-12 reps
3 minutes rest before working sets

B1 single-arm lat pull downs – 2 sets
Set 1 – 5-8 reps
Set 2 – 10-12 reps
3 minutes rest before working sets

C1 banded rack deadlifts – 2 sets
Set 1 – 5-8 reps
Set 2 – 10-12 reps
3 minutes rest before working sets

D1 rope cable pullovers – 10-15 reps

D2 low back extensions – 10-15 reps
3 sets*, 1 minute rest between rounds
*drop set on the 3rd set of each

E1 seared cable curls – 3 sets
Set 1 – 8-10 reps
Set 2 – 12-15 reps
Set 3 – 20+ reps

90 seconds rest before working sets

***all sets listed are working sets. Always take as many warmup sets as needed