Martyn Ford Instagram – BACK DAY FOR HYPERTROPHY & STRENGTH Trap bar Rows ⬇️⬇️⬇️⬇️⬇️ 5 sets @10 reps @8 reps @ 6 reps @ 4 reps @2 reps 👉👉👉👉👉 Reverse grip pull downs ⬇️⬇️⬇️⬇️ 4 sets (focus on fast pull and slow release 1:1:4:1) @10 reps @8reps 6 reps @4 reps 👉👉👉👉👉 Single arm row ⬇️⬇️⬇️⬇️⬇️ 4 sets @ 10 reps @8 reps 6 reps @4 reps Pull-ups 3 sets @ max amount Rest 90-120 secs between large compounds and 45-69 secs between isolated exercises. STAY ON TRACK, NO DISTRACTIONS ….. if you want any help with any thing training related, leave details at www.martynfordcoaching.com LINK IN BIO … time to CHANGE #fitness #muscle #fatloss #strength #gains