Back Attack!

ExerciseSet/RepsNotes
Pull-Ups4 x 10Try unassisted until failure and complete the rest of the set assisted if needed. Try and keep the rest period from 30 sec-1 minute.
Straight Arm Lat Pull Down5 x 15Focus on lat contraction when you pull down, get a nice stretch when you extend and only have 30 sec rest in between sets
Lat Pull Down Machine4 x 12Nice stretch on the release and focus on lat squeeze when you pull down
Single Arm Lat Pull Down3 x 12 each sideNo rest in between each set, alternate arms until all reps are complete
Neutral Grip Lat Pull Down3 x 15Really push heavy weight and focus on squeeze when you pull down
Smith Machine Bent Over Row4 x 15

Superset w/

Keep core tight, back flat, and neck neutral.
DB Renegade Rows4 x 12 totalAlternate row arms, keep core tight, and keep hits neutral. Do not swing your body side to side when you row… only your arm pulling the weight into your body should move
DB Single Arm Row4 x 10 each armKeep neck neutral with spine, keep core tight, and squeeze your back when you pull the weight in towards your body.
Pull-ups4 x 10We are finishing with pull-ups! Try unassisted until failure and complete the rest of the set assisted if needed. Try and keep the rest period from 30 sec-1 minute.