A back & rear delt focused workout which is available from my new app https://thrstofficial.com/ A: One arm cable row - 3 sets, 8 reps B: Cable pulldown - 3 sets, 10 reps C: Lat pulldown - 4 sets, 10 reps (dropset final set) D1: Rear delt fly - 4 sets, 15 reps D2: One arm DB row (elbow wide): 12 reps E: Face pulls - 4 sets, 10 reps (dropset final set) F: DB rear delt row - 3 sets, 12 reps | Mike Thurston

For more training programmes download my app THRST A: Bent Over BB Row - Bent over BB rows - 3 sets, 8 reps B: Single arm row - 3 sets, 10 reps (dropset final set) C: Single arm pull-down - 3 sets, 10 reps D: Cable low row - 4 sets, 12 reps E: Reverse cable fly - 4 sets, 15 reps 5 partials E: Wide Grip Pull Ups - 3 sets, 12, 10, 8 reps (extra 5 x 4 second negatives on last set) | Mike Thurston

762K views · 42K reactions | What's up guys? Back with another gym session video! Here are 6 exercises I recommend doing if you want to build bigger biceps & triceps. If you want to follow along with my program, sign up to THRST app! #THRST | Mike Thurston | Facebook

90K views · 1.6K reactions | JT HAS BEEN FOUND! NRL legend Johnathan Thurston is in Las Vegas speaking to TODAY about this weekends season opener. #9Today | WATCH LIVE 5.30am | TODAY | Facebook