| EXERCISE | SET | REPS | *TEMPO | WEIGHT | ||||
| I would also recommend a few light warm-ups with pull downs | ||||||||
| Deadlifts from the knees | WARM UP | 12-15 | 2-1-2 | |||||
| WARM UP | 10-12 | 2-1-2 | ||||||
| 1 SET | 8-10 | 1-1-2 | ||||||
| 1 SET | 8-10 | 1-1-2 | ||||||
| 1 SET | 8-10 | 1-1-2 | ||||||
| Pull ups to the back | 1 SET | 8-10 | 2-1-3 | |||||
| or pull downs to the back | 1 SET | 8-10 | 2-1-3 | |||||
| One arm rows | 1 SET | 10 | 1-1-3 | |||||
| Bent Arm / Bent over Laterals | 1 SET | 10 | 1-2-2 | |||||
| Chin Ups | 1 SET | 8-10 | 2-1-3 | |||||
| 1 SET | 8-10 | 2-1-3 | ||||||
| Pull-Overs | 1 SET | 10 | 2-1-2 | |||||
| Reverse Grip Barbell Rows | 1 SET | 8-10 | 2-2-2 | |||||
| 1 SET | 8-10 | 2-2-2 | ||||||
* First number represents positive (lifting), second is the contraction & third is the negative (lowering)
http://www.bodybuilding.com/fun/angelo4.htm