Pre Workout Activations
- Cable Reverse Fly
- Unilateral Cable Stiff Arm Pulldowns
3-4 sets of 6-8 reps each
A1. Sternum Chin Ups/Pulldowns- Ramp up over as many sets as required to a hard 6 reps – whether that ends up with bodyweight or weighted chins, or sticking on the pulldown – stay here for 4 total sets of max reps.
B1. Dumbbell Row – Start with a lower lat focus. Ramp up in sets of 8 to a top weight, and maintain this for as many sets as possible with decent form. Once reps start to fall below 6, transition to a looser row style, focusing on the entire back for 2 additional sets.
C1. Cable Row – Upper Back Focus. Triple drop set of 10-8-6 reps, for 5 total sets.
D1. Cable Reverse Fly – 3 sets of 12-15 reps.
E1. Dumbbell Pullover – 2 sets of 15-20 reps.