*treadmill

Pullups

  • BW x 10 x 4

Cybex Prone Row

  • 190 x 10
  • 290 x 10 x 3

Fat Grip - Low Pulley Row

  • 225 x 10 x 3

Single DB Overhead Press

  • 90 x 10
  • 105 x 10 x 3

BB Shrug

  • 315 x 15 x 4

Tricep Rope Pressdown

  • 90 x 10 x 4 - bad idea

Ivanko Gripper

  • 5 sets of as many reps as possible