We’re starting off with exercise #1: Rack pulls. This is a great exercise for the thickness of the back. If by any chance you can’t perform rack pulls in your gym, you can start off this workout with deadlifts. Rack pulls are a better exercise for the back than deadlifts because you take your legs out of the movement, focusing more on the back. I did 2 warm up sets and after that 4 working sets of 10/8/6/6 reps.
Exercise #2: Unilateral barbell rows, 4 working sets of 8-10 reps. Perform the movement just like when you perform dumbbell rows.
Exercise #3: Close grip cable rows. 3-4 sets of 10-12 reps.
Exercise #4: Lat pulldowns, 3 sets of 10 reps each set. Bring the bar to your upper chest, stretch your lats on the way up and squeeze them on the way down.
Exercise #5: Incline close grip lat pulldowns, 3 sets of 10-12 reps.
Exercise #6: Seated hammer curls, 4 sets of 10/10/8/8 reps. This exercise helps us to focus more on the long head of the biceps.
Exercise #7: Cable curls, 3 sets of 10-12 reps.
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