Chins or Pull Ups - 2 x Failure 90 sec
Bent-over barbell row - 1 x 10-12 - 90 sec rest
1 x 8-10 - 90 sec rest
1 x 8 - 90 sec rest
Wide Grip Lat Pull Downs - 1 x 12 - 15
1 x 10 – 12
1 x 10 –12 90 sec
DB Bent Over Fly -1 x 15
1 x 12 – 15
1 x 10 -12 60 sec
Barbell or dumbbell shrugs -1 x 12 - 15
1 x 10 - 12
1 x 8 - 10 90 sec
Barbell curls -1 x 12 –15
1 x 10 -12
1 x 8 - 10 60 sec
Hammer curls -1 x 10 –12
1 x 8 -10 60 sec
