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September 1, 2016 @ 8:00 am - 5:00 pm
Except when noted, for all exercises, choose a weight where you hit failure at/before specified reps. If you fall short of the rep range, use the rest/pause method to get the remainder of the reps.
Lat Pulldown (3 x 15)
Pullups (4 Sets to failure)
Reverse Grip Lat Pulldown (3 x 15)
One Arm Dumbbell Rows (3 x 15)
Cable Seated Row (3 x 15)
Dumbbell Pullovers (3 x 15)
Weighted Hyperextensions (5 x 10) (SLOW)
Barbell Shrugs (5 x 8)