Bent over row- 3 sets- 10 slow 5 fast
Bent over row with dear felt flys – 3 sets 10reps
Seated middle back row – 3 sets -20 interchange reps with 10 full
Seated middle back row with seated ISO row – 3sets – 10 1 1/2reps with 10 row reps
Unassisted chins – 2 sets max reps hand position of choice
Cable rope pulls with cable barbell high low rows – 3 sets – 15 pulls with 30 high low


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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