Pull-ups - 4 sets; Rep Scheme: 12, 10, 8, 8
Wide-Grip Lat Pulldown - 4 sets; Rep Scheme: 10-12 reps per set
Wide-Grip Seated Cable Row - 4 sets; Rep Scheme: 10-12 reps per set
Straight-Arm Pulldown - 3 sets; Rep Scheme: 10-12 reps per set
RRest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.
|
Lat Pulldowns or Pull-ups - 4 sets; Rep sheme: 8, 8, 12, 12
Bent-Over Barbell Row - 4 sets; Rep sheme: 6, 8, 10, 12
T-Bar Row - 4 sets; Rep sheme: 6, 10, 12
Barbell Shrug -4 sets; Rep sheme: 12, 10, 8, 8
Straight-Arm Pulldown - 4 sets; Rep sheme: 10, 12, 12
Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.
|
