1
Treadmill Jog
2
Seated Cable Rows
4 Sets
Lat Exercise
45sec rest
12
Set 1
12
Set 2
10
Set 3
10
Set 4
3
One-arm Dumbbell Rows
4 Sets
Lat Exercise
45sec rest
12
Set 1
12
Set 2
10
Set 3
10
Set 4
4
Lat Exercise
45sec rest
12
Set 1
12
Set 2
10
Set 3
10
Set 4
5
Seated Machine Rows
4 Sets
Lat Exercise
45sec rest
12
Set 1
12
Set 2
10
Set 3
10
Set 4
6
7
Back Extensions
4 Supersets
Lower Back Exercise
No rest
Back Exercise
12
Set 1
12
Set 2
10
Set 3
10
Set 4
8
9
Wide Rear Pulldown
4 Supersets
Back Exercise
No rest
Back Exercise
12
Set 1
12
Set 2
10
Set 3
10
Set 4