Wide Grip Pulldown 5 Sets of 10-12 Reps*Pyramiding up every set. Rack Pulls 5 Sets of 8-10 Reps*Not super heavy… still rehabbing some low back issues. But a moderate weight felt good. One Arm Row 4 Sets of 10 Reps Standing Overhead Press 4 Sets of 15 Reps Front... I like to hit some machines for each body part. Simply substitute any of the following exercises with whatever similar machines you have in your gym. Machine Lat pulldown 5 Sets of 10-12 Reps Machine seated row 4 Sets of 12-15 Reps Reverse grip pulldowns 4 Sets of... T Bar Row 4 Sets of 8-10 Reps Barbell Pullover 8-10 Reps Supersetted with… Reverse grip Pulldown 12-15 Reps *Reaching concentric failure! Do the Pullover/Pulldown superset above for a total of 4 rounds Bent-Over Delt Laterals 3 Sets of 15 Reps Cable Rear Delt... 2nd Back day of the week and more machine focused. Slow controlled reps and really feel the muscle working through the entire range of motion. Machine Pulldowns 4x Sets X 12-15 Reps Machine Rows 4x Sets X 12-15 Reps T-Bar Rows 3x Sets X 15 Reps Cable Rear Delt... 