Warmup
2x 10 band scap retractions
2x15 straight arm band pullovers
3x12 deficit barbell pendlay rows
Reset barbell on floor every rep, BENT OVER a lot
Standing on 25lb plate
30 total pull-ups
(Assisted if no bodyweight)
Fewest sets possible
2x15-20 chest supported row (machine or plate loaded)
2-3 second eccentric, round upper back for a big stretch, arch back and squeeze lats when pulling
3x10-15 incline seated dumbbell curl
Full straighten arms at bottom, 2 second eccentric, keep head on bench
3x15-20 standing cable ez bar curl
Bring bar to forehead, shoulder flexion while thinking about squeezing elbows together
3x 10-12 seated machine rear Delt fly
2-3 second eccentric, squeeze shoulder blades together
2x15-20 low cable rope face pulls
Slight pause at face
