Dumbell row
worked up to 10x4
Straight arm push downs SS/ Close grip pull downs
Worked up to a tough 4x8 on both
Prone shrugs
4x12
Focus is on a big stretch and retracting the shoulder blades
Dumbell row
worked up to 10x4
Straight arm push downs SS/ Close grip pull downs
Worked up to a tough 4x8 on both
Prone shrugs
4x12
Focus is on a big stretch and retracting the shoulder blades