2 ROW OR NOT 2 ROW

Seated Cable Lat Rows L/R - 2 Pull 1 Lower
4 sets x 8 reps (4-0-1-0) rest 45 seconds
- (4-0-1-0) = (4 sec lower - 0 - 1 sec lift/pull - 0)
- pull 2 hands & lower 1 hand - left side then right side

DON’T MESS WITH THE HEX

Trap Bar (Hex Bar) Deadlifts
5 sets x 5 reps - rest 60-90 seconds
- use raised bar handles to target more quads
- warm up & build up appropriately

USE THE LATS FORCE

Lat Pulldowns w/Rope On Incline Bench
5 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/pull - 0)
- exercise focus is full range of motion - no cheating

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