🏋️
1. Lat Pulldown
3 sets · 8–12 reps · 120 sec rest
Pull the bar toward upper chest while keeping ribs down. Avoid swinging or pulling behind the neck.
Technique & media ↗WEEK 1 · DAY 2
Back + Forearms
Week 1 · back width, thickness and forearms.
BEFORE YOU START
Warm-up · 8–10 minutes
5 minutes easy cardio, dynamic joint movements, then 2–3 gradual warm-up sets for your first compound exercise. Warm-up sets are not working sets.
TRAINING RULE
Leave 2–3 reps in reserve
Use controlled technique. Rest 2–3 minutes on compound lifts and 60–120 seconds on isolation exercises unless your plan says otherwise.
🏋️
2. Chest-Supported Row
3 sets · 8–12 reps · 120 sec rest
Keep chest supported, pull elbows toward hips and pause briefly without shrugging.
Technique & media ↗🏋️
3. Seated Cable Row
2 sets · 10–12 reps · 90 sec rest
Sit tall, pull toward lower ribs, and avoid rocking the torso.
Technique & media ↗