Back today
Chins or wide grip pulldowns to front – I prefer you do chins, but if you can’t get 8 good reps, do
pulldowns to the front. Get an awesome stretch at the top, let the weight pull you ok. Work up to a hard set of 8. Stick with it and do sets of 8 reps.
Supersetted with Close grip low pulley rows – Do sets of 8 here too. Get your elbows back and hold for a split second flexingyour lats.
8 total work sets via supersets.
Pullovers – Hit 3 sets of 12 here. 3 total work sets.
Chest supported rows – Use a machine with a chest pad where you can really let your arms extend and your lats stretch. On these let’s hit 3 sets of 10. 3 total work sets.
Barbell shrugs – Do 3 heavy sets of 12 with a 1 second flex at the top. 3 total work sets.
Rope low cable rows – This is just doing low rows with a rope. Just pull your elbows straight back and flex your traps . Don’t think about lats too much here, think traps. Do 3 sets of 12. 3 total work sets.
Reverse hypers – 3 sets of 15 of these. 3 total work sets.
NOTE: Or banded hypers will work too. Your lower back will be toast.
Will throw in calves and abs today as well