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Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Deadlifts: 2×8, 1×6, 1×4 (heavy weight)

T-Bar Row: 1×8, 2×6 (heavy weight), 2×8 (10lb less)

Wide Grip Lat Pull Down: 3×10 (medium/heavy weight)
*Superset with
Reverse Grip Lat Pull Down: 3×10 (same weight)

ISO Row: 3×10, 1×8 (medium/heavy weight)

Cable Straight Arm Pull Down: 3×12 (medium weight)

Row machine for 10 minutes at moderate pace.

*Superset: Perform the second exercise immediately after the first without resting in between.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.