Lat Pull down
5 sets of 20

Seat cable row, low row
4 sets of 12-15

Plate loaded row
4 sets of 12

Shrugs
4 sets of 20 with 315

Preacher curl machine
4 sets of 20

Standing DB curl
4 sets of 6-8

Standing bar curl
4 sets of 6

Abs
4 sets of 15