BACK & DELTS

A1 Joe row activation- 5-8 reps
As many sets as needed
B1 “bottom half” pull ups – 4 sets, 8-10 reps, 90 seconds rest

C1 “bottom half” pull ups – 6-8 reps
C2 rope pullovers – 15 reps
C3 joe row – 15 reps
3 sets, 45 seconds rest

D1 chest supported Incline bench rows – 4 sets, 12-15 reps, 45 seconds rest

E1 rear delt high cables – 5 sets, 12-15 reps, 30 seconds rest
All set listed are to/past failure.