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Banded push downs
Banded straight arm lat pulls
Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to do your working sets.
Week one will be 50% bar weight and 25% band resistance at the top
As the max effort exercise remember to keep a tight back and push with the triceps first.
Perform 9 sets of 3 reps
Use 3 different grips. Do 3 sets with the index finger on the smooth part of the bar, move your hand out 2 inches and preform 3 more sets, for the last set your little finger should be on the power ring.
DB Flat bench extensions 4x8
Sled pulls for upper body, High pull into low pull 3x10 (one high pull and one low pull is only one rep)
Side raises 3xmax
Side bends 3xmax