Matt JansenMatt Jansen

Oct 24 – Back

1 Pullover superset

***the only reason I am doing a superset is because I want to get the full range of the pull over. I feel that DB pullovers are the best for the stretch but do not give the best contraction so that is my reason for supersetting with the rope.

Top set
DB – 120 x 9


ROPE – 57×5 x 10

2 D handle Reverse Grip Dual Pulldown
80 x 8
90 x 6

Lat Focus Hammer iso Row Single Arm Neutral Grip (as show in lat width video)
Top set
4.5 pps x 7.5 reps

DB Bi Lateral Row
100 x 10
110 x 7.5

Dorian Style Constant Tension DL (no touch)
3pps x 6 (final warm up)
4pps x 9 Reps