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Exercise 1

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

8-12 Reps

1min Rest

Exercise 2

Back and Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

8-12 Reps

1min Rest

Exercise 3

Back Slaps Wrap Around Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

8-12 Reps

1min Rest

Exercise 4

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

1min Rest

Exercise 5

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

1min Rest

Exercise 6

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

1min Rest

Exercise 7

Seated Cable Rope Row

Equipment: Cable, Full Gym

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2 Sets

failure Reps

3min Rest

Exercise 8

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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2 Sets

failure Reps

3min Rest

Exercise 9

Kettlebell Bent Over Row

Equipment: Full Gym, Kettlebell

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3 Sets

8-12 Reps

1min Rest

Exercise 10

Scapula Pull-up

Equipment: Full Gym

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3 Sets

8-12 Reps

1min Rest

Exercise 11

Dumbbell Sumo Deadlift

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

1min Rest

Scapular Protraction and Retraction

Back and Pec Stretch

Back Slaps Wrap Around Stretch

Dumbbell Row

Half Kneeling Lat Pulldown

Inverted Row

Seated Cable Rope Row

V-bar Lat Pulldown

Kettlebell Bent Over Row

Scapula Pull-up

Dumbbell Sumo Deadlift

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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