2B Seated Cable Row
Sets: 3 Reps: 8, 6, 6 Rest: 60 Seconds
Sit at a cable station with your knees slightly bent and your torso perpendicular to the floor. Grab the bar with a shoulder-width grip , and row it to your lower abdomen . Reverse the motion to return to the starting position. 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.