Duration: 28 minutes
A second pull day with heavier horizontal and vertical rowing.
Deadlifts and barbell rows build back density, weighted pull-ups develop vertical pulling strength, and one-arm rows, incline curls and rear delt flys round out the detail work.
Progress: strict form on the big lifts, full range on the rest, and add weight as you top the range.
Fits the second pull day of a PPL split.