Description

Before you begin this workout, it’s crucial to understand the importance of warm-ups to prep your body for the demands of intense exercise and to reduce the risk of getting injured. Choose weights that are light and slowly work your way up until you get to your first working sets. Never begin a workout without warming up properly.


Pull-ups:
If bodyweight is too easy, use a weight belt or vest for added resistance
4 sets to failure (aim for at least 8 reps per set) You can also add assistance

Bent-over Barbell Rows:
4 sets of 10-12 reps
Focus on squeezing your shoulder blades together at the top of each repetition.

T-Bar Rows:
4 sets of 10-12 reps
Use a T-Bar row machine or landmine attachment for this exercise.

Single-Arm Bent Over Dumbbell Rows:
4 sets of 12 reps per arm
Support yourself on a bench with one hand and row with the other.

Wide Grip Lat Pulldowns:
3 sets of 12-15 reps, 4th set is an AMRAP drop the weight and do as many as
you can.

Face Pulls:
3 sets of 15-20 reps
Use a cable machine with a rope attachment to target the upper traps and rear
delts.

Barbell Shrugs:
4 sets of 15 reps
Focus on a controlled contraction and squeeze at the top of each rep