Creating a Monster Wide Back with IFBB Pro Shawn Smith
1
Pullups
Wide-grip
3 sets, to failure (rest 30 sec)
2
Lat pull-down
Warm-up sets
3 sets, 8-20 reps (rest 30 sec)
3
Lat pull-down
1 set, 10 reps (rest 30 sec)
4
One-Arm Dumbbell Row Warm-up
One-Arm Dumbbell Row
Left side
3 sets, 8-20 reps (no rest)
One-Arm Dumbbell Row
Right side
3 sets, 8-20 reps (rest 30 sec)
5
One-Arm Dumbbell Row Working Set
One-Arm Dumbbell Row
Left side
1 set, 10 reps (no rest)
One-Arm Dumbbell Row
Right side
1 set, 10 reps (no rest)
6
Machine seated row
Warm-up, overhand grip
3 sets, 8-20 reps (rest 30 sec)
7
Machine seated row
Overhand grip
1 set, 10 reps (rest 30 sec)
8
Straight-arm rope pull-down
3 sets, 12-15 reps (rest 30 sec)
9
Pull-Down
3 sets, 12-15 reps (rest 30 sec)
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Animal

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