3 sets, to failure (rest 30 sec)
Lat pull-down
Warm-up sets
3 sets, 8-20 reps (rest 30 sec)
1 set, 10 reps (rest 30 sec)
One-Arm Dumbbell Row Warm-up
3 sets, 8-20 reps (no rest)
One-Arm Dumbbell Row
Right side
3 sets, 8-20 reps (rest 30 sec)
One-Arm Dumbbell Row Working Set
1 set, 10 reps (no rest)
One-Arm Dumbbell Row
Right side
1 set, 10 reps (no rest)
Machine seated row
Warm-up, overhand grip
3 sets, 8-20 reps (rest 30 sec)
Machine seated row
Overhand grip
1 set, 10 reps (rest 30 sec)
3 sets, 12-15 reps (rest 30 sec)
3 sets, 12-15 reps (rest 30 sec)
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