Hammer grip lat pulldown
4 sets of 10
Hammer strength one arm low row
4 sets of 15
Seated wide grip row
4 sets of 12
Lat pull through
4 sets of 20
Behind back smith machine shrug
4 sets of 12
Preacher bench bar curl
4 sets of 12
DB hammer curl
4 set of 10
Incline bench db curl
4 sets of 10
DB wrist curl
4 sets of 20
Abs
4 sets of 20
[youtube=https://www.youtube.com/watch?v=gORhMiD2wsU]