4-9-12

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Week 1

Lat pulldown wide/warm2X 100, 110 working3X 170, 180, 190/100 reps 13,12,10/11
Seated cable row/warm1X 100 working3X 180, 190, 210 reps 12,12,10
Pullovers(ss)/working3X 80, 90X2 reps 14,11,12
DB bent over rows(ss)/working3X 40, 50, 60 reps 18,15,12
Pullups/working3X reps failure
Hammer strength machine row/working3X 180, 270, 320 reps 12,9,6

felt good moved everything smooth and clean did 12mins incline walk