Close grip lat pull down: warm up 40lbs 15 reps, 2 sets of a drop set 70lbs for 12 reps then drop to 50lbs 8-10 reps.
Barbell bent over Row close grip: 70lbs x 3 sets 10 reps.
Prone Exercise ball row on FMM: 2 sets 50lbs on each side 12 reps or until failure
super setted with
High row with rope: 2 sets 90 lbs 12 reps.
Squatted row on FMM: 70lbs on each side one set till failure.
FMM Tricep extension: 2 sets, 60lbs on each side till failure
Cross cable extention on FMM: 1 set on 50lbs till failure.
9 years ago