Horizontal Pull Day
Pull-Ups; 6 sets of 8
Notes: I like to vary grip width throughout the sets of pull ups. Not only do I preform them at the beginning of the workout when I have the most energy to get stronger at them, they also serve as a good warm up movement for the entire back.
Barbell Row; 6 sets of 6 reps.
Notes: Maintain a neutral spine, and lift the bar up while keeping your elbows close to your back and squeezing your shoulder blades together. Be sure to fully straighten the arms at the beginning of each rep.
Iso Row Machine; 3 sets of 8 reps each side.
Notes: If your gym does not offer an Iso-row machine, feel free to replace these with any row machine that allows you to work each side individually. I prefer to perform these unilaterally, but they can also be done bilaterally.
Supinated Grip Cable Row; 6 sets of 12 reps.
Notes: You would perform these just how you would a conventional cable row, the only difference being is you would use a supinated grip on a straight bar attachment.
Wide Grip Cable Pullovers; 5 sets of 15-20 reps.
Notes: keeping your hands near the edge of a lat pulldown bar, be sure to maintain a slow eccentric (stretch) portion of the movement and an explosive concentric (contraction) portion.