Warm-Up: Treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Deadlifts: 3×3 (heavy weight, 20lb heavier than last week), 2×6 (10lb less), 2×8 (10lb less)
Back Extensions on Extension Equipment: 3×15 (medium/light weight)
One Arm Dumbbell Rows: 3×8,1×6 (medium/heavy weight, same as last week)
Lat Pull Down with Parallel Grip Attachment: 3×10 (medium/heavy weight) slow reps with pause at bottom
Lat Pull Down with Close Grip Attachment: 3×10 (medium/heavy weight) slow reps with pause at bottom
ISO Row: 3×8 (medium weight)
Treadmill 10 minutes at 3mph/10% incline.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.