BACK & DELTS DAY

A1 joe row – 6-8 reps
A2 rope pull-over – 6-8 reps
***activations – not trained to fatigue

B1 “bottom range” neutral grip pull ups – 3 sets, 8-10 reps, 90 seconds rest

C1 “bottom range” neutral grip pull ups – 6-8 reps
C2 upper back cable rows – 12-15 reps
C3 rope “lengthened ROM” pullovers – 15-20 reps
3 sets, 60 seconds rest

D1 wide grip “upper back” cable pull downs – 15 reps
D2 chest supported rows – 15 reps
4 sets, 45 seconds rest

E1 chest supported Incline lateral raises – 15-20 reps
E2 cable “low” lateral raises – 15-20 reps
4 sets, 30 seconds rest

******listed sets are working sets