With back and chest being two areas that need the most work, I make sure to target those earlier in the week after a restful weekend.
1-Arm Barbell Rows:
2 Warm-Ups of 10 and then 3 working sets of 10. (Last set was tough)
2 Warm-Ups of 8 and then 3 working sets of 8 reps.
1 Warm-Up of 10 and then 4 working sets of 10 reps. Last set was a rest pause set where I stop and caught my breath and pumped out a few additional reps.
1 Warm-Up of 10 and then 3 working sets of 10. (Best for building thick lats)
These were done pulling the bar against the rack and keeping content tension on back. With doing so, I only come up 3/4 of the way up and really squeeze my back.
5 sets of 5 reps