1
Pullups
Wide-grip
3 sets, to failure (rest 30 sec)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-92c-pull-up-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-92c-pull-up-m2-square-130x130.jpg)
2
Lat pull-down
Warm-up sets
3 sets, 8-20 reps (rest 30 sec)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-72c-lat-pull-down-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-72c-lat-pull-down-m2-square-130x130.jpg)
4
One-Arm Dumbbell Row Warm-up
One-Arm Dumbbell Row
Left side
3 sets, 8-20 reps (no rest)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13e-single-arm-bench-dumbbell-row-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13e-single-arm-bench-dumbbell-row-m2-square-130x130.jpg)
One-Arm Dumbbell Row
Right side
3 sets, 8-20 reps (rest 30 sec)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13e-single-arm-bench-dumbbell-row-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13e-single-arm-bench-dumbbell-row-m2-square-130x130.jpg)
5
One-Arm Dumbbell Row Working Set
One-Arm Dumbbell Row
Left side
1 set, 10 reps (no rest)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13e-single-arm-bench-dumbbell-row-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13e-single-arm-bench-dumbbell-row-m2-square-130x130.jpg)
One-Arm Dumbbell Row
Right side
1 set, 10 reps (no rest)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13e-single-arm-bench-dumbbell-row-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-13e-single-arm-bench-dumbbell-row-m2-square-130x130.jpg)
6
Machine seated row
Warm-up, overhand grip
3 sets, 8-20 reps (rest 30 sec)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-91m-machine-seated-row-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-91m-machine-seated-row-m2-square-130x130.jpg)
7
Machine seated row
Overhand grip
1 set, 10 reps (rest 30 sec)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-91m-machine-seated-row-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-91m-machine-seated-row-m2-square-130x130.jpg)
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Animal Pak