Back

Wide grip lat pull: orange, blue, red, green Close grip reverse pull down: orange, blue, red, green Overhead lat pull down - side: purple, green Standing face pull: orange, red, yellow Wide grip straight arm pull down: purple, blue Kneeling single arm high pull: purple, yellow Standing cable close grip row: black 2, blue 2, red 2, green 2, yellow 2

Exercises

Set 1: 4 rounds

Resistance: Heavy
❤️ Maximum (Zone 5)

Wide Grip Lat Pull Downs

12 reps

Rest

15 seconds

Weights: Heavy
❤️ Maximum (Zone 5)

Behind The Back Wide Angle Rear Delt Raise

12 reps

Rest

30 seconds

Set 2: 1 round

Transition

30 seconds

Set 3: 4 rounds

Resistance: Heavy
❤️ Maximum (Zone 5)

Close Reverse Grip Pull Downs

12 reps

Rest

30 seconds

Weights: Heavy
❤️ Maximum (Zone 5)

Supine Single Arm Row [fast] - Right

30 seconds

Transition

5 seconds

Weights: Heavy
❤️ Maximum (Zone 5)

Supine Single Arm Row [fast] - Left

30 seconds

Rest

30 seconds

Set 4: 1 round

Transition

30 seconds

Set 5: 4 rounds

Resistance: Heavy
❤️ Maximum (Zone 5)

Overhead Lat Pull Down - Right

12 reps

Resistance: Heavy
❤️ Maximum (Zone 5)

Overhead Lat Pull Down - Left

12 reps

Rest

30 seconds

Set 6: 1 round

Transition

30 seconds

Set 7: 4 rounds

Weights: Heavy
❤️ Maximum (Zone 5)

Single Arm Row [slow] - Right

30 seconds

Transition

5 seconds

Weights: Heavy

Single Arm Row [slow] - Left

30 seconds

Rest

30 seconds

Set 8: 1 round

Transition

30 seconds

Set 9: 4 rounds

Resistance: Heavy
❤️ Maximum (Zone 5)

Standing Face Pull

12 reps

Rest

30 seconds

Set 10: 1 round

Transition

30 seconds

Set 11: 4 rounds

Weights: Heavy
❤️ Maximum (Zone 5)

Single Arm Rear Fly [slow on down] - Right

30 seconds

Transition

5 seconds

Weights: Heavy
❤️ Maximum (Zone 5)

Single Arm Rear Fly [slow on down] - Left

30 seconds

Rest

30 seconds

Set 12: 1 round

Transition

30 seconds

Set 13: 1 round

Transition

30 seconds

Set 14: 4 rounds

Resistance: Heavy
❤️ Maximum (Zone 5)

Kneeling Single Arm High Pull Row - Right

12 reps

Resistance: Heavy
❤️ Maximum (Zone 5)

Kneeling Single Arm High Pull Row - Left

12 reps

Rest

30 seconds

Set 15: 1 round

Transition

30 seconds

Set 16: 4 rounds

Resistance: Heavy
❤️ Maximum (Zone 5)

Standing Cable Close Grip Row

12 reps

Rest

30 seconds

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