12/10/25
Thanks bro Nat !!
DB Pullovers - 4 X 15,12,10,12 (lay lengthwise on the bench..... try not to involve the triceps too much if possible)
Seated Hammer Rows - 4 X 12 (constant weight 90 seconds rest....pull with the upper back before arms come in play)
Cable Rows - 3 X 12 (constant weight 90 seconds rest....pull with the upper back before arms come in play)
Pulldowns Behind Neck- 3 X 12 (sit facing away from the machine........legs unbraced, and pull to just ear level....squeeze the back muscles get a good stretch at the top....60 seconds rest)
Hyperextensions - 3 X failure
Cardio
