Deficit Pendlay Rows (with all quarters) 245lbsX10 (One of the best moves for rear delts and traps) HD

If you want to add some size to your rear delts and traps this movement is one of the best. I would say this and high rep deadlifts are my go to moves. Today was Pull Day (Back); Pull Ups BWX5,BW+2.5X3, BW+ 32.5X12, BW+70X6* Reps (probably a PR) Deficit Pendlay Row 245X2X10 2@10 (Filmed 1st Set) Chest Supported Row- 115X10, 125X10, 135X10 Hammer Row Machine- 3ppsX10, 3+25ppsX10, 4ppsX10 Seated DB Rear Delts 40X10, 45X10 Pullover Machine- midstackX2X10 2@10 Cable Curls 110X10 120X10, 130X10 T-Bar Rows Wrist Curls 42.5X3X10 3@10 Cardio: Treadmill 45min This is typical day, I am scheduling this based on Push Pull Legs, Pull Push Legs Split this works well with my schedule.