1B Reverse-Grip Pulldown
Sets: 3 Reps: 8, 6, 6 Rest: 120 Seconds
Sit at a lat-pulldown station and grab the handle at shoulder width, palms facing you . Pull the bar down to your collarbone , and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep. Perform drop sets: complete one set of eight reps, and then immediately reduce the weight by roughly 10% and complete another set of six. Reduce the weight again for a final set of six, and then rest. Perform this pattern twice more for three total drop sets.