Lat Pull Down (Warm up 2 x 15-20) super-set Rope Pull Low seated row 4 x 10-12 Dumbbell row 3 x 10-12 Drop-set Last Set Lat Pull down super-set Seated Row 4 x 10-12 Cable pullover super-set Straight Arm Pull Down 4 x 10-12 https://youtu.be/We58mIRkAYA