Horizontal Pull Day
Pull-Ups; 4 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.
T Bar Rows; 5 sets of 5 reps
Notes: I like to begin my back workouts with a strength movement, or at least a strength rep scheme. Be sure to 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.
Supinated Grip Cable Row; 6 sets of 8 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.
Machine Rows Superset w/ Machine Pulldowns; 4 sets of 12 reps
Notes: Feel free to use any machine row/pulldown your gym offers. Perform 12 reps of the rows focusing on squeezing your shoulder blades, immediately followed by performing a set of pulldowns with no rest in between.