see IG for complete video- fidelityfitness
OVERALL RATING
Just doing what I was born to do.... 3 sets wide grip pull ups to failure....I suck at these!!! *Rack deads 5 sets 20 reps *Quad set 10 leaning rows- full range forward opening up lats 10 isolated rows 10 alternating (5 side) 10 rows 4 sets *I kept feet on ground to release any pressure from my hamstrings and felt more engagement in my core as I had to stabilize my body against the resistance. (Shown in earlier post) *chest press machine standing rows(shown here) 4 sets 15 reps (2 sets wide grip and 2 sets underhand grip) *SA DB rows 20-15-10-5-5-10-15-20 Weight increases as reps decrease and vice versa. 90 minute rest max between sets. *back extensions with chest up to target Lower lumbar. 12 reps 3 sets (Hold every 4th rep for 4 seconds)