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*All sets and reps are suggestions, the amount I do ("My Sets/Reps-") is provided as a reference NOT a limitation.
UPPER BACK
UPPER BACK
FACE-PULLS
CHIN-UPS
BARBELL SHRUGS
WIDE GRIP LAT-PULLDOWNS
MIDDLE BACK
MIDDLE BACK
DUMBBELL BENT-OVER ROWS
CLOSE GRIP LAT-PULLDOWNS
SEATED CABLE ROWS
LOWER BACK
LOWER BACK
LAT-PUSHDOWNS
BACK EXTENSIONS
FULL BACK
FULL BACK
T-BAR ROWS
STANDING BACK ROWS
LAT-PULLDOWNS ON YOUR KNEES
RACK PULLS
*My suggestions:
Don't ego lift, start with a weight equal to your strength and experience level.
If you're doing 10 reps- 11 should not be possible. Meaning, if you feel you can do more then, at your discretion, increase your rep count by at least 1.
AVOID if you experience pain in your joints
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