Josh Vogel Back Workout

A1 cable row activation – 5-8 reps, as many sets as needed

B1 machine row – 5 sets, 6-10 reps, 2 minutes between working sets

****1st set of 5 should be the heaviest, drop weight as needed for the next 4 to maintain rep range

C1 machine pulldown – 3 sets, 6-10 reps, 2 minute rest

D1 machine pull down – 6-10 reps
D2 wide grip cable pulldown – 10-12 reps
3 sets, 90 seconds rest

E1 chest supported “upper back” row – 10-12 reps
E2 bent over neutral rows – 10-12 reps
4 sets, 60 seconds rest

****all sets listed working sets