Strength – Back: seated row, lat pull down, rear delt fly

Horizontal Loading
LLT
Hammer Strength Row
reps 12
intensity
Tempo controlled
Rest 45s
Set Reps Intensity Tempo Rest
1 12 RPE Controlled 45s (h:m:s)
2 10 RPE Controlled 45s (h:m:s)
3 8 RPE Controlled 45s (h:m:s)
LLT
Machine Lat Pulldown with Mag Bar Attachment
reps 12
intensity
Tempo controlled
Rest 45s
Set Reps Intensity Tempo Rest
1 12 RPE Controlled 45s (h:m:s)
2 12 RPE Controlled 45s (h:m:s)
3 12 RPE Controlled 45s (h:m:s)
LLT
SA Rear Delt Cable Fly
reps 8 per side
intensity
Tempo controlled
Rest 45s
Set Reps Intensity Tempo Rest
1 8 per side RPE Controlled 45s (h:m:s)
2 8 per side RPE Controlled 45s (h:m:s)
3 8 per side RPE Controlled 45s (h:m:s)
LLT
Cable Close Grip Curls
reps 12
intensity
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 12 RPE Controlled 30s (h:m:s)
2 12 RPE Controlled 30s (h:m:s)
3 12 RPE Controlled 30s (h:m:s)