Pull-Ups Super-set w/ Lat Pull ins ; 4 sets of 10 each.
Notes: I like to vary grip width throughout the sets of pull ups. One of the main functions of the lat muscle to perform shoulder adduction, which is the main purpose of performing lat pull ins as a pre activation or warm up movement.
Barbell Row; 3 sets of 8 reps pronated grip, 3 sets of 12 supinated grip.
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.
T Bar Row; 3 sets of 12 reps each.
Notes: This can be performed on whatever T bar set up your gym offers. Be sure to fully stretch and contract each rep.
Single Arm Dumbbell Row; 3 sets of 8 reps each.
Notes: You can support yourself on the dumbbell rack (obviously when the gym isnt crowded) or on a bench if needed. Perform 8 reps on one side before switching to the other, and be sure to not twist your torso when pulling as the movement should only involve your elbow and shoulder joints.
Single Arm Lat Pulldown Superset w/ TRX Rows; 3 sets of 12 each.
Notes: Attach a handle to any pulldown machine, pull your elbow down and back and squeeze. After performing 12 reps on each side, move straight to inverted rows on a TRX apparatus if available or perform inverted rows on a barbell.