Strength – Back: BB row, SA row, hammer curl, accessories

Horizontal Loading

LLT
Bent Over Row – Barbell

reps 5

0

Tempo controlled

Rest 1min

Set	Reps	Tempo	Rest
1	5	Controlled	1min (h:m:s)
2	5	Controlled	1min (h:m:s)
3	5	Controlled	1min (h:m:s)
4	5	Controlled	1min (h:m:s)
5	5	Controlled	1min (h:m:s)

LLT
Seated Row – Single Arm, Cable

reps 12 per side

intensity

Tempo controlled

Rest 45s

Set	Reps	Intensity	Tempo	Rest
1	12 per side	RPE	Controlled	45s (h:m:s)
2	10 per side	RPE	Controlled	(h:m:s)
3	8 per side	RPE	Controlled	(h:m:s)

same foot up as working arm

LLT
Face Pulls

reps 12

intensity

Tempo controlled

Set	Reps	Intensity	Tempo
1	12	RPE	Controlled
2	12	RPE	Controlled
3	12	RPE	Controlled

LLT
Assisted Machine Pull-up

reps failure

intensity

Tempo controlled

Rest 1m

Clench your butt cheeks, keeping butt and abs tight during each rep.

Set	Reps	Intensity	Tempo	Rest
1	failure	RPE	Controlled	1m (h:m:s)
2	failure	RPE	Controlled	1m (h:m:s)
3	failure	RPE	Controlled	1m (h:m:s)

superset with face pulls

LLT
Seated Hammer Curls

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)

have the bench at an incline

LLT
Seated DB Rear Delt Raise

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)