Here I smashed out Pull ups as a warm, completing 8 reps under a slow tempo for 5 rounds.
The main bulk of my session was
Bent Over Rows 4 x 6-8 reps. Weight increases
Bent over rows are great for building up your lats and thickening it up. Make sure you keep the back straight and keep the shoulders retracted.
Weight Chin Ups 4 x 6-8
I went neutral grip for this, it targets my biceps a little more and at the top I can get a better squeeze of my rhomboids.
Seated Rows 3 x 12
I love a seated row, I try to focus on the squeeze at the end of the pull.
Banded Lat Pull Downs 3 x 15
You get a great stretch and the tension that builds up is insane, I’ve chucked a few bands in at the end of the workouts lately to great effect.
Hanging Leg Raises 3 x 8
Hits the lower part of the abs and the isometric hold on the biceps is a killer.