Hammer grip lat pulldown
pyramid up to stack 12 reps
*about 6 sets
*drop set
Chest supported row
sets of 10 up to 4 plates
*about 6 sets
*drop set
Seated row
sets of 10
*about 6 working sets
*drop set
Smith Machine Shrug
4 sets of 15
Alt DB curl
sets of 10
*about 5 sets
Rev Curl
5 sets of 15
Cable one arm curl
4 sets of 15
Abs
4 sets of 20
[youtube:https://www.youtube.com/watch?v=nk-F9u7O1rQ]