1. Machine Rear delt flies (4sets; 15 reps)

2. High cable row on lat pull down machine (4 sets: 16, 12 ,10, 8 reps)

3. Standing bent over single arm row (4 sets: 12 reps)

4. Seated cable row - close grip (4 sets: 10-12 reps, drop 8 reps)

5. Free motion Single arm pull down - seated side ways (4 sets; 12 reps each arm)

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.

LL, BackStephanie Sequeira