Normal Set
One Arm Cable Pull Down
3 sets 20 reps 70% 1RM
Normal Set
One Arm Dumbbell Bent Over Row
4 sets 12 reps 90% 1RM
Normal Set
T-Bar Row
4 sets 15 reps 80% 1RM
Normal Set
Rack Pull
4 sets 12 reps 90% 1RM
Drop set
Dumbbell Pullover
3 sets 2 drops 20 reps 70% 1RM
Normal Set
Shoulder and Back Stretch
2 sets 20 reps
