Pull #1 (Lat Focused)
Exercises
Cross-Body Lat Pull-Around
10-12 @ RPE 9 Last Set RPE 10 Long-length Partials last set
3 sets
10-12 reps
Rest 2min 0s
Snatch Grip RDL
8 @ RPE 6-7 1-second pause at the bottom of each rep. Stop 75% of the way to full lockout
2 sets
8 reps
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Seated Row (Machine)
8-10 @ RPE Early 9 Last 10 Long-length Partials last set Flare elbows out at 45°
3 sets
8-10 reps
Straight-Bar Lat Prayer
12-15 @ Early 9 Last 10 Long-length Partials last set Lean forward to get a big stretch on the lats at the top of the ROM and then stand upright as you squeeze your lats at the bottom.
3 sets
12 reps
Hammer Preacher Curl
10-12 @ Early 9-10 Late 10 Stay in the bottom 3/4 of the curl
3 sets
10-12 reps
Lying Paused Rope Face Pull
10-12 @ RPE Early 9-10 Last 9-10 Pause for 1-2 seconds in the squeeze of each rep
3 sets
12 reps