Exercise

Sets

Reps

Rest (s)

 Underhand Pulldown

2

15

30

Underhand Barbell Row

4

15.15.20.25 (same weight)

45

One-Arm Dumbbell Row

3

15

45

Wide-Grip Chin-Ups

3

20

45

Modified Hammer Strength High-Row

3

20

45

Pullovers

ss Cable Pulldown

3

20

45

 

**The modified hammer strength rows are great exercise for adding size to the lower lats creating the illusion of a wider frame. It’s the only exercise where your pulling in the plane of the body.
ss (superset) – one set immediately following another (no break)

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