a ) Main strength /Pulling progression/
Week2

5 sets
12 KB/DB prone row on flat bench
— tempo: 3” down
— moderate loads

b ) Accessory strength /chest-shoulders/

3 sets
8-8 DB front raise@moderate
10 DB/KB crush grip bench press@moderate

3 sets
20-30” double DB lateral hold@light-mod.
10 Banded chest fly

c ) ‘Burn out’

5 RFT (cap: 8’)
12 Bent over row
9 Biceps curl
6 Strict press
@empty barbell