1
Pullups
Wide-grip
3 sets, to failure (rest 30 sec)
2
Lat pull-down
Warm-up sets
3 sets, 8-20 reps (rest 30 sec)
3
1 set, 10 reps (rest 30 sec)
4
One-Arm Dumbbell Row Warm-up
One-Arm Dumbbell Row
Left side
3 sets, 8-20 reps (no rest)
One-Arm Dumbbell Row
Right side
3 sets, 8-20 reps (rest 30 sec)
5
One-Arm Dumbbell Row Working Set
One-Arm Dumbbell Row
Left side
1 set, 10 reps (no rest)
One-Arm Dumbbell Row
Right side
1 set, 10 reps (no rest)
6
Machine seated row
Warm-up, overhand grip
3 sets, 8-20 reps (rest 30 sec)
7
Machine seated row
Overhand grip
1 set, 10 reps (rest 30 sec)
8
3 sets, 12-15 reps (rest 30 sec)
9
3 sets, 12-15 reps (rest 30 sec)
Animal Pak
Supports Rigorous Training for All Competitive Strength and Power Athletes.