*Grab the bar with a wide grip. Keep your back flat and initi- ate the pull by retracting your shoulder blades. Initiate each rep from a dead hang; don’t use momentum to get up.
Exercise 3 of 7
High-Low Cable Flye
Equipment
Sets
3
Reps
15
Rest
60-90 sec
*Alternate with one-arm dumbbell row.
Exercise 4 of 7
Mass Gains – One-Arm Dumbbell Row
Equipment
Sets
3
Reps
10-12
Rest
60-90 sec
Exercise 5 of 7
Mass Gains – Face Pull
Equipment
Sets
3
Reps
15-20
Rest
60-90 sec
*Attach a rope handle to the top pulley of a cable station and grasp an end in each hand with palms facing each other. Pull the rope to your forehead while flaring your elbows out until your back is fully contracted.
*Sit on a bench with a dumbbell in one hand and brace the back of your arm against the inside of your thigh. Perform a strict curl movement and then lower the weight one half of the way back down. Curl it all the way up again and then lower fully.
Exercise 7 of 7
Banded Pushdown
Equipment
Sets
--
Reps
100
Rest
60-90 sec
*Attach a band to the top of a power rack or other sturdy surface and grab an end in each hand. Perform pushdowns as you would at a cable station, but do as many sets as needed to reach 100 total reps, resting along the way.
