Pull ups: multiple variations 40 reps total
Lat pulldowns: 4 sets of 8-10 reps
Dumbbell Rows: 3 sets of 8 reps @ 80lbs
Upright Rows: 3 sets of 10 reps worked up to 95lbs
Iso Row Machine: 3 set of 10 reps followed by burn out set
Shrugs: 4 sets of 12 reps
Hammer curls: 3 sets of 8-10 reps @ 50lb followed by drop set.
Rope Abs: 4 sets of 10-12 reps
Back extensions: 3 sets of 10-12 reps
Just trying to get the posterior side up. Big back, big gains!!! Continuing to rebuild... Stay posted
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