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Bent over barbell rows on smith machine
(warmup)...50x15,70x10
Sets....90x12,110x10,130x12,150x10,
One arm dumbbell rows
Sets....60x10,70x10,75x8,80x6,85x7
Incline bench 2 arm isolation rows
sets....35x10,45x10,55x10,55x12
Chins using assist for strip sets and complete isolation
Sets...,,,
Dumbbell pullovers
80x10,80x10,80x10,85x7
Hypers
3 sets of 10 with 25 lb. plate supersetted with 3 sets of lower cable pulley rows, 3 sets of 120x10
United StatesBent over barbell rows on smith machine
(warmup)...50x15,70x10
Sets....90x12,110x10,130x12,150x10,
One arm dumbbell rows
Sets....60x10,70x10,75x8,80x6,85x7
Incline bench 2 arm isolation rows
sets....35x10,45x10,55x10,55x12
Chins using assist for strip sets and complete isolation
Sets...,,,
Dumbbell pullovers
80x10,80x10,80x10,85x7
Hypers
3 sets of 10 with 25 lb. plate supersetted with 3 sets of lower cable pulley rows, 3 sets of 120x10