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*Reverse Pec Deck 4 x 20, 15, 10, 8

-Increase weight each set

-Use any rear delt exercise if you don’t have the reverse pec deck

*Barbell Bentover rows 5 x 5 (heavy)

-Do 1 or 2 warmup sets before getting to your working weight

-Slow and controlled rows

*Pull-Ups 5 x 5

-Slow and controlled rep

-Perfect form

-Use a rubber band or the assisted pull up machine if you need to

-Squeeze each rep at the top and full stretch at the bottom

*Reverse Grip Lat Pulldowns 5 x 8

-Slow and controlled reps

-Perfect form

-Squeeze each rep at the top and full stretch at the bottom

*Dumbbell Bentover Lateral Raises 3 x 20

-We are doing these to target the rear delts again

-Slow and controlled reps

-Perfect form

-Lead with your elbows up and squeeze at the top of the rep