- Wide-Grip Pull-Down
3 sets of 10 reps @ 70/70/70/70 lbs - One-Arm Dumbbell Row
3 sets of 10 reps @40/45/50 lbs - Deadlift
3 sets of 12 reps @ 135 lbs
BENT-OVER BARBELL ROW
3 sets of 10
- Behind-the-Neck Pull-Down
3 sets of 10 reps @ 70/70/70/70 lbs - Seated Rows
3 sets of 10 reps @ 130/150/160 lbs - Back Extension
3 sets of 10 reps
2. Start at 45
ReplyDelete4. 60/70/80
ReplyDelete5. 100/110/100
ReplyDelete6. 100/140/140
ReplyDelete7. 170/190/210
ReplyDelete