lat pull down machine 8 sets 25 reps 100 lbs
3-5 second negative between each repetitions
Standing lat pull down 8 sets 20 reps 40lbs
Standing high rows 8 sets 20 reps 55 lbs.
WHAT IS A NEGATIVE ?
Negatives are a great way to add more intensity into your workout and overload the muscle groups engaged in the exercises you are performing. Negatives are performed by controlling the tempo of the repetition and slowing down the lowering phase of the lift to an approximate 3-5 seconds rep count.