Saturday, Max Effort Bench Press Workout:

• 3 Board Press, working up to a max single
• Incline DB Bench Press 4 x 10-12 paired with Pull-Ups x 50 total reps
• Cable Triceps Extensions 2 x 20 paired with Cable Rows 2 x 10-12

Sunday, Max Effort Squat/Deadlift Workout

• Reverse Band Squat, working up to a max single
• GHR 4 x 6-8 paired with Cable Rows 4 x 6-8
• Reverse Hypers 1 x 20 paired with Roman Chair 1 x 20

As you can see I did Cable Rows twice this weekend for some strange reason. The truth is I was just doing them to keep my work density high and the cable row is right beside the high cable and GHR. So basically I would hop on the cable row as soon as I finished a set of extensions or GHR to sneak in some extra back work. Slipping in extra work when I would normally be resting between sets is something I am doing to create a greater metabolic and hypertrophy effect. Hopefully it helps!