COBRA LAT FORGIN’

Cable Kneeling Lat W-Pulldowns
4 sets x 8 reps (3-0-1-1) rest 45 seconds
- (3-0-1-1) = (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
- kneel or sit on bench for adequate range of motion

ME FAST & ME STRONG

Barbell Bench Press W/ Bands
6 sets x 5 reps - rest 60 seconds
- approximately pr tension: 40% at bottom; 70% at top
- reps are to be performed explosively

LATS OVER HERE!

Cable Kayak Rows W/ Rope L/R
4 sets x 8 reps (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/row - 0)
- use staggered grip w/ rope & keep arms extended