Friday was back and triceps

Warm up as always

Working sets


4 sets of 8 single arm lat pull downs. These work very good. When you do them drive the elbow towards /into the hip squeezing the back.
4 sets of 10 dumbbell rows
4 sets of 12 assisted pull ups with a 1 second pause / squeeze at the top
5 sets of 6 rack deads
3 sets 10 John Meadows stretchers

https://youtu.be/-hWBCW8V_U0

Triceps

4 sets of 12 rope push downs
3 sets of 10 reverse single arm push down