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The circuit below was completed in 30 min and I took a 60 sec rest between every 8 minutes no matter what set I was on. Yes it was rare that I rested today. My goal was to do high reps and time over tension with my reps to get that squeeze when it came to my back muscles. Here is my work out below

Dual pulley machine lat pull down 7 sets 20 reps 100lbs

Dual pulley standing lat pull down 7 sets 30 reps 40lbs

Dual pulley standing high rows 7 sets 25 reps 40lbs

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