Lat pulldown
5 sets of 12
*end with three set drop set
DB row
5 sets of 10 ending with 150's
Seated cable row
5 sets of 12
*ending with three set drop set
DB curl
5 sets of 12
*ending with 2 set drop set
Reverse curl
4 sets of 12
Concentration curl
4 sets of 12
Abs
4x12
[youtube=https://www.youtube.com/watch?v=EehWnWH80XI&list=UUbzbUMQgtxMAUKmNbesRccA]