9 Weeks Out Back Workout
SINGLE ARM LAT PULL DOWN
SET 1: 20 reps each arm
SET 2: 15 repseach arm
SET 3: 10 reps 5 partial reps each arm
*rest 60-75 seconds in between sets

MACHINE ROW
SET 1: 20 reps
SET 2: 15 reps
SET 3: 10 reps, and Static hold 5 reps on ea arm
SET 4: 10 reps, and Static hold 5 reps on ea arm
*rest 60-75 seconds in between sets

WIDE GRIP LAT PULLDOWN SUPERSET REVERSE GRIP PULLDOWN
SET 1: 10 reps wide grip, 10 reps reverse grip
SET 2: 10 reps wide grip, 10 reps reverse grip
SET 3: 10 reps wide grip, 10 reps reverse grip
*rest 60-75 seconds in between sets

SEATED CABLE ROW
SET 1: 20 reps
SET 2: 15 reps
SET 3: 15 reps
*rest 60-75 seconds in between sets

DB BENT OVER ROW
SET 1: 10 reps each arm
SET 2: 10 reps each arm
SET 3: 10 reps each arm
*rest 60-75 seconds in between sets.