BACK Set Back Rest After Set Rep Range 1st Deadlift 3 4 to 6 2nd Deadlift 3 4 to 6 3rd Deadlift 3 4 to 6 4th Seated Cable Rows 2 8 to 12 5th Seated Cable Rows 2 8 to 12 6th Seated Cable Rows 3 8 to 12 7th Unilateral One-arm Dumbbell Rows 2 8 to 12 8th Unilateral One-arm Dumbbell Rows done! 8 to 12