Weakpoint training (rug)

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RUG

OUTER BACK
Narrow grip rows
T-bar rows

UPPER BACK
Heavy bent-over barbell rows
Seated wide-grip rowing
One-arm dumbell rows

LAT WIDTH
Wide-grip chins
Wide-grip pulldowns

LOWER LATS
One-arm cable rows
Close-grip chins
Close-grip pulldowns

MIDDLE BACK THICKNESS
Seated rowing with seperate handles
Machine wide-grip or T-bar rowing

LOWER BACK THICKNESS
Heavy deadlifts
Good mornings
Hyperextensions