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TIMESTAMPS:
22:00 Single Arm Straight Arm Pull Down
24:41 Prime Row
29:00 Incline Pull Down
36:22 Upper Back Pull Down
38:42 Standing Prime Row
44:10 Rear Delt Down
48:10 Smith Hip Thrusts
51:58 Biceps
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FULL SESSION
PULL b
Leg raise: 1 working set

Single arm straight arm pull down: 1 set of 15-20 reps

Prime neutral grip row upper back bias: 1 sets - set 1 8-10 setting 1 2 sec hold

1 shrug 15-20 reps setting 3

Single arm under arm incline Pulldown lower lat, 1 set of 12-15 reps. Both sets 2 second hold in shortened

Upper back kas handle Wide Grip Prime bar Pulldown: 1 sets of 10-15 reps. Pause in stretch

Single arm standing standing prime row mid lat : 1 sets of 10-15 reps loading 30% mid 70% lengthened micro pause

Rear delt row : 2 sets of 12-20 reps. Set 1 short setting first 2 second squeeze  Second set mid setting no stretch or squeeze
3rd set lengthened and just spend 2 seconds in the stretch.

Single arm high cable curl 2 sets of 15-20 reps

Single Arm DB Curl: 1 sets of 8-12 reps

Hip thrust: 1 set of 12-15
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