Back

franco-columbu-lat-spread

Warm Up

Cable Row Machine 20 reps, Wide Push Ups 10-15 reps. SS

1. Seated Pull Down (Chest and neck)

Pulling the barbell down to the chest and behind the neck alternating. 10-10, 20 reps total.

  1. SPD. LW. 15 reps. total
  2. SPD. LW. 15 reps. total
  3. SPD. CW. 12 reps. total
  4. SPD. CW. 12 reps. total
  5. SPD. CW. 12 reps. total

2. Deadlift

  1. DL. HW. 8 reps.
  2. DL. HW. 8 reps.
  3. DL. HW. 6 reps.
  4. DL. HW. 6 reps.

3. T-Bar Row and Pull Ups SS

  1. TBR. HW. 8 reps./PU. to failure
  2. TBR. HW. 8 reps./PU. to failure
  3. TBR. HW. 6 reps./PU. to failure
  4. TBR. HW. 6 reps./PU. to failure

4. Dumbbell Single Arm Row

  1. DSAR. CW. 10 reps. each.
  2. DSAR. CW. 10 reps. each.
  3.  DSAR. CW. 8 reps. each.
  4. DSAR. CW. 8 reps. each.

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