3X
I like to start 15 reps, 12,(heavier)10 heaviest
But whatever works for you Boo…
Lat pulldowns on machine
Row ( two arms)
Lower row standing
Lat pull down with cable
Cable lay pull down
Cable straight arm pull
Lower row
(Standing with 10-35lb plate, cushion on lower abs and thigh.
Down, all the way back
Squeezing lower back abs booty!)
Upside down crunchies
(Bend back, feels like your upside down and back up with 10 ln weight)
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