One of my judges critiques was to make my waist look teenier by widening my upper back, middle and rear delts.
I usually work my back and shoudlers in the same workout, but I decided to really focus on back and rear delts today, and I will hit middle and front delts tomorrow. Enjoy!
- 20, 15, 12 Wide seated rows with a lat pull bar (to focus on the rear-delts), Added 10 lbs per set
- 3x15 straight arm cable pulldowns with Rope
- 20, 15, 10 Wide Grip Lat Pulldown (added 10 lbs per set)
- 3x15 Cable High Rope Pull
- 3x12 T-Bar Row
- 3x15 High cable reverse flys
- 20,15,10 Close grip seated rows
- 3x10 Assisted Pull ups narrow neutral grip
- 3x15 Rear Pec Dec Machine
Video Coming Soon!