Seated row pyramid up to heaviest set of 4
Standing cable row 4 sets of 20
Pullups 4 sets of 6
Lat pulldown 4 sets of 15
Bent over close grip row 4 sets of 12
Cable shrug warm up 4 sets of 20
Close grip smith machine shrug 4 sets of 20
DB shrug 4 sets of 5, pause and hold every rep
abs 4 sets of 20
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