PULL-UPS:
4 sets x to failure.
ONE ARM DUMBBELL ROW:
4 sets x 12, 10, 8, 8 reps.
HAMMER STRENGTH TWO ARM ROW:
4 sets x 10 reps.
CLOSE GRIP PULLDOWN:
3 sets x 12 reps.
CABLE ROW:
3 sets x 12 reps with double drop set on every set.
ROPE PULLOVERS:
Super set with rope high row 3 sets x 15 – 15 reps.
DUMBBELL SHRUGS:
4 sets x 12 reps 15 sec hold on last rep of each set.