one armed dumbbell rows – 5 slow and hold at the bottom then 10 quick, repeat on other arm – Complete 4 times.
one armed dumbbell row – drop set 8-10 then 10-12 reps
wide grip lat pulldowns isolated machine – 3 sets of 12 reps
wide grip lat pulldown isolated machine – drop set, repeat twice.
seated row on isolated machine superset with high/low cable rows.- 3 sets of – seat row; 5 slow, 10 fast. cable; 12 steady pace.
seated row on isolated machine superset with high/low cable rows – 2 sets – seated row; 15 steady pace reps. cable row; 12 steady pace reps.
Reverse body close grip pull downs (instead of facing into the machine, face out) – 3 sets – 9 stead pace reps, 3 slow reps and hold at the bottom.