Hammer grip lat pull down
-4 sets of 20
-3 sets drop set

DB row(both hands at same time)
-4 sets of 12
-3 set drop set

Seated row
-4 sets of 12
-3 set drop set

Cable curl
-5 sets of 20

Seated db curl
-5 sets of 20
-3 set drop set

Preacher hammer curl
-4 sets of 12

Standing db curl
-4 sets of 15

Abs
4 sets of 20