Back
Seated row, angled position, pronated grip
130 x 15
150 x 12
200 x 10, 10, 10
-Neutral inside grip
150 x 12, 12, 12
Hammer strength overhead row, inside neutral grip (3 sec eccentric, 1 sec squeeze)
1pps x 12, 12, 12, 12
Standing cable let press down, wide bar
50 x 12, 10, 10, 10
Isolated cable lat pull
50 x 10, 10, 10 (each side)
Hammer strength Standing shrug machine
2pps x 12, 12, 12, 12