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Old 05-13-2014, 04:14 PM
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Tuesday - Lat 14, Teres Major 3, Traps 3, Triceps 8, Biceps 4

One Arm Barbell Row,
117.5x8, 3 sets
117.5x8, drop 92.5x8, 67.5x6

Hammer High Row - underhand grip, one arm at a time, focusing on full ROM
85x8, 3 sets
85x8+2

Parallel Grip Low Row
72.5x13, 13, 12 - focus on contraction
w/ DB Pullover - focusing on stretch, 47.5x12, 3 sets

Short Bar Overhand Row (Teres Major) - round back and get full stretch
50x10, 2 sets
50x10, drop 42.5x5

Snatch Grip Olympic DL
265x8, 3 sets

Free Motion Triceps Pushdown
30x8 move to easier position 30x5, 2 sets

Tricep Press
190x6
170x7 or 8?, 3 sets

Free Motion Triceps OH
2 Sets

* threw in some DB Curls between tricep work
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