
Back Day
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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
Seated Machine Row
super-set
Machine Lat Pull Down
4 x 10-12
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