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Back width (wings) + rear delts. ~80 min lifting + finisher. Last set of every exercise goes to failure.
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Warm-up (10 min): 5 min easy cardio, band pull-aparts, arm circles, 2–3 ramp-up sets of pull-ups.
| # | Exercise | Sets × reps | Rest |
|---|---|---|---|
| 1 | Weighted pull-ups (wide grip) | 4 × 6–8 | 2–3 min |
| 2 | Lat pulldown (wide grip) | 4 × 10–12 | 90 s |
| 3 | Kneeling 1-arm cable pulldown | 3 × 12 each | 60 s |
| 4 | Chest-supported row (elbows wide) | 3 × 10–12 | 90 s |
| 5 | Straight-arm cable pulldown | 3 × 15 + drop set | 60 s |
| 6 | Reverse pec deck + face pull (superset) | 4 × 15 / 15 | 60 s |
| 7 | Dumbbell shrugs | 3 × 12–15 | 60 s |
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Finisher: 100 band pull-aparts in as few sets as possible · Abs circuit A · 20 min incline walk (or stair climber)
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