Today’s back shot post workout:
•Back/Rear delts:
-Cable Pull-over: 4x20 reps (1s isometric)
-Pull down: (3s negative/1s iso) 1x15, 1x12, 1x10, 2x8
-Rowing bar: (2s iso) 1x12, 3x8
-Pull ups: (1s iso) failure

-rear delts machine fly: (1s iso) 4x15
-cable rope front pull; (2s iso) 3x12