I got this from Julia and use a 4 week program after a training cycle (for a meet)
Rack Deads – x8, 6, 5, 5, 5, 15
Deadstop BB Bentover Row – 4x8
Under hand lat pulldown – 4x10, drop set the last set superset with Straight bar Straight arm pulldown – 4x15, underhand grip
Wide grip low cable row – 3x10, drop set last set
Incline facing DB curls – 4x10, strict and good squeeze
Wide grip EZ curls, standing – 3x12 superset with Concentration Hammer curls – 3x10 each.
