Warm up first
- 5 min easy cardio to raise your temperature
- Scapular pull-ups or dead hangs — 2 x 20 sec
- Two ramp-up sets of your first movement at 50% and 75%
The session
- 14 × 6-10rest 150s
- 23 × 6-10rest 150s
- 33 × 6-10rest 150s
- 43 × 10-15rest 75s
- 53 × 10-15rest 75s
Why this order
The heaviest movements come first, while you are freshest: the 3 compounds at the top are the ones that decide whether the session was worth doing. The 2 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Lat Pulldown, 75 after Machine Pullover.
Back wants 14–22 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the back.