Rhomboid pulldowns- 4 sets of 8 reps
Bent over row with barbell- 4 sets of 10 reps ( pause at the top of the movement for 3 seconds on the last 3 reps of each set )
Rest 60 seconds between sets
** Make sure to keep your elbows out wide when doing the row to keep the focus on your mid back and not your lats. Keep your back flat and really try and squeeze your shoulder blades together.
Barbell Shrug- 4 sets of 8 reps ( hold for 2 seconds at the top of each set )
Rest 60 seconds between each set
** When doing shrugs never roll the shoulders! Lift the shoulders straight up and try to "touch your ears" with your shoulders.