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Today, you’ll torch your upper back and lats with a barrage of pulls from every angle. During your warm-up set, don’t go to exhaustion. If 12 good-form pull-ups paired with inverted rows assignment seems too brutal of an assignment for you, do what you need to modify it while still keeping a full range of motion.
You could use an exercise band, for instance. Even better, have your training partner support your knees or hips during the movement. This will give you a more consistent stimulus, while staying truer to a pull-up than a machine-assisted version allows.
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Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging-Treadmill
15 minutes, 55-60%-
Warm-up Superset
![Inverted Row]()
![Inverted Row]()
Inverted Row
1 set of 12 reps![Pullups]()
![Pullups]()
Pullups
1 set of 12 reps-
Superset
![Wide-Grip Lat Pulldown]()
![Wide-Grip Lat Pulldown]()
Wide-Grip Lat Pulldown
3 sets of 15, 12, 10 reps![Chin-Up]()
![Chin-Up]()
Chin-Up
3 sets of 15, 12, 10 reps-
Superset
![Bent Over Two-Dumbbell Row]()
![Bent Over Two-Dumbbell Row]()
Bent Over Two-Dumbbell Row
3 sets of 15, 12, 10 reps![Machine Row]()
![Machine Row]()
Machine Row (Pronated)
3 sets of 15, 12, 10 reps-
Triset
![Bent-Arm Dumbbell Pullover]()
![Bent-Arm Dumbbell Pullover]()
Bent-Arm Dumbbell Pullover
3 sets of 15, 12, 10 reps![Dumbbell Shrug]()
![Dumbbell Shrug]()
Dumbbell Shrug
3 sets of 15, 12, 10 reps![Hyperextensions (Back Extensions)]()
![Hyperextensions (Back Extensions)]()
Hyperextensions (Back Extensions)
3 sets of 15, 12, 10 reps
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