Warm-up: Walk on treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Deadlifts: 2×8, 1×6 (heavy weight, same as last week), 2×8 (10lb less), 2×8 (10lb less)
Sumo Deadlifts: 3×8 (medium weight)
One Arm Dumbbell Row: 3×10 (medium weight)
Bent Over Underhand Barbell Row: 3×12 (medium weight)
Full Range of Motion Cable Pulldown: 4×8 (medium weight)
Lat Pulldown: 1×8, 1×6 (heavy weight). 3×8 (medium weight), 2×10 (light weight)
Row Machine 15 minutes.
I recommend stretching and using the foam roller on your back for 10-15 minutes once finished the workout.