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Cable push downs
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 55% bar weight and 25% band tension 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.
ATP rows 4x10
Cable push downs neutral grip 3x20
Barbell Shrugs 3x20
Barbell front raises 5x10