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]
