BACK THICKNESS SHOCKER ( * indicates warm-up set)

T-Bar Rows

Bar X 30*
45  X 15*
90  X 10*
135 X 8
190 X 8

One-Arm Dumbbell Rows

100lbs X 10
120lbs X 8

Machine Pulldown (Single-Arm)

135lbs X 10
180lbs X 10

Barbell Shrugs

135lbs X 10
225lbs X 8

Hyper-extensions

12 X 2

FST-7

Machine Pullover 12 reps X 7 sets
Machine Shrugs   12 reps X 7 sets