# Back & Rear delts

## Warm-up & Mobility

- 1 × 1 Dead Hang
- 1 × 1 Shoulder Warm-up - Resistance Band
- 1 × 1 Thoracic Rotation

## Strength

- 1 × 1 Chin-Up

## Hypertrophy

- 1 × 1 Face Pull - Cable
- 1 × 1 Row (Single-Arm) - Dumbbell
- 1 × 1 Lat Pulldown (Wide-Grip) - Cable
- 1 × 0 Row (Bent-Over) - Barbell
- **HIIT Superset · 3 rounds**
  - 0 Row (Single-Arm) - Rings
  - 0 Leg Raise