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Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Deadlifts: 2×6, 3×5 (heavy weight), 2×6 (10lb less), 2×8 (10lb less)

Bent Over Barbell Row with Underhand Grip: 3×8 (medium weight)

Barbell Rack Pull: 3×15 (light weight)

Bent Over Barbell Row with Overhand Grip: 3×10 (light weight)

Kneeling One Arm Pull Down: 3×10 (heavy weight)

Row Machine for 15 minutes alternating between 1 minute fast and 1 minute slow.

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

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Warm-up: Elliptical for 10 minutes at slow pace. Stretch

Barbell Deadlifts: 4×5 (heavy weight), 3×6 (10lb. less), 2×8 (10lb less)

Sumo Deadlifts: 2×8 (medium-light weight)

One Arm Dumbbell Row: 1×10, 2×8 (heavy weight), 2×10 (10lb less)

Straight Arm Cable Pulldown: 3×10 (medium weight)

Lat Pulldown with Close Grip Handle: 2×10, 1×8 (heavy weight), 1×10 (medium weight)

Stair Master for 10 minutes at level 10 with 1 minute cool down.

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

Back

Warm-up: Elliptical for 10 minutes. Stretch

Deadlifts: 3×6 (heavy weight), 3×6 (10lb less), 2×8 (10 lb less)

One Arm Dumbbell Row: 1×10, 2×8 (heavy weight), 2×8 (5lb less)

Barbell Rack Pull: 3×10 (medium weight)

Wide Grip Lat Pulldown: 5×10 (medium weight)

Cable Bent Over Underhand Grip Row: 3×8 (medium weight)

Cable Straight Arm Pulldown: 3×15 (light weight)

Row Machine at moderate pace for 10 minutes.

Stretch

 

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Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Deadlifts: 3×6, 2×5 (heavy weight), 1×8, 2×6 (20lb less)

T-Bar Row: 4×10 (medium weight)

Lat Pull Down with Close Grip Attachment: 3×12 (heavy weight)

ISO Row with Neutral Grip: 3×10 (medium weight)

Two Arm Cable Lat Pull Down: 1×8 (heavy weight), 1×10, 1×8 (10lb less)

Banded Pull-ups (or on assisted pull-up machine): 3×5 with pause at the top

Stair Master: Minutes 0-10 at level 8, minutes 10-14 at level 9, minute 14-15 at level 10. One minute cool down.

Stretch

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Warm-up: Elliptical for 10 minutes at slow pace. Stretch

Deadlifts: 2×6 (heavy weight), 2×6 (10lbs. less), 2×6 (10lbs. less)

Sumo Deadlifts: 3×8 (light weight)

One Arm Dumbbell Row: 1×10, 2×8 (heavy weight), 2×8 (medium weight)

*Double Arm Lat Pulldown Cable: Drop set 1×8 (heavy weight)/1×8 (medium weight)/1×8 (light weight). Complete 3x

Seated Row with Wide Grip Handle: 2×8 (medium weight), 2×8 (light weight)

Wide Grip Lat Pulldown: 3×10 (medium weight)

Stair Master for 15 minutes at level 7+

Stretch

*Drop set: Perform exercise then drop weight and immediately perform more reps

Back

Warm-up: Elliptical fr 10 minutes at slow pace. Stretch

Deadlifts: 2×6 (heavy weight), 2×8 (20 lbs less)

Sumo Deadlifts: 3×8 (medium weight)

Bent Over Underhand Grip Barbell Row: 3×8 (medium weight)

One Arm Dumbbell Row: 1×10, 2×8 (medium weight), 2×10 (light weight)

Straight Arm Cable Pulldown with Straight Bar Attachment: 3×15 (light weight)

Kneeling One Arm Cable Pulldown: 3×10 (medium weight)

TRX Row with Hold at the Top of Each Rep: 3×8

Row for 10 minutes at moderate pace.

 

Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Deadlifts: 2×6 (heavy weight), 3×10 (medium weight)

One Arm Dumbbell Row: 3×8 (heavy weight), 1×10 (5lbs less)
Superset with
Barbell Rack Pull: 3×12 (light weight)

Wide Grip Lat Pulldown: 1×10, 1×8 (medium/heavy weight), 2×10 (medium weight)
Superset with
Reverse Grip Pulldown: 4×10 (medium weight)

Seated Row: 2×8 (heavy weight), 2×10 (10lbs less)

Row machine at moderate pace for 15 minutes

Stretch