The Workout

  • Assisted pull-ups – 3 sets, 10 reps (full range of motion and then 10 top-half range of motion)
  • Hoist row or seated row – 3 sets, 12 reps
  • Single arm lat pulldown on Hammer Strength machine – 3 sets, 12 reps
  • Tbar row – 3 sets, 12 reps
  • Reverse grip pulldown high seat – 3 sets, 10-12 reps
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