Standing wide grip row 5 sets of 20
Wide grip lat pulldown 4 sets of 15
Bent over row 4 sets of 15
Shrug hands in front 5 sets of 15 pyramiding up in weight
Shrug behind back 5 sets of 12 pyramiding up in weight
DB row 4 sets of 12
Abs 4 sets of 15
Thursday back day
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