Back Day 21

Strong Back, Strong Body Workout: Yates Rows 2×12, 2×8 Superset: Lat Pulldown 4×12 Standing Pullovers 4×15 Incline DB Rows 4×25 DB Pullovers 3×8  

Back Day 16

Workout: Straight Arm Pulldown 4×15 Seated Row 4×15 Underhand Pulldowns 3×12 Yate’s Row 4×8 Close Grip Lat Pulldown w Pause at Bottom 3×12

Back Day 14

Quick and easy. Workout: 5 Rounds 1-minute pullups 1-minute deadlift 1-minute barbell rows 1-minute 1 arm dumbbell rows 1-minute kb swings 1-2 minutes of rest