3 sets/15 reps
- assisted pull-ups
- seated cable row
- single-arm cable pull-down
- reverse-grip low bar row
Core:
- back extension with 10lb plate, 3 sets 12 reps
- cable wood-chop 3 sets, 12 reps
3 sets/15 reps
- bent-over reverse dumbbell flys
- low-cable deltoid raises
- bar curl 3 sets 15 reps
- alternating hammer curl 3 sets 10 reps
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