Wide Neutral-grip Lat Pulldowns:
150×12
170×12
190×10
210×7
230×6
Shrugs:
405×12
405×12
405×12
405×12
Seated Cable Row:
150×12
200×10
250×7
Preacher Curls:
45×12
45×12
45×12
Reverse Preacher Curls:
25×12
25×12
25×12
Alternating DB Curls (holding db @ top) * DB Wrist Rotations (holding end of db in palm):
20×12*15×15
20×12*15×15
20×12*15×15
Incline DB Curls:
20×12
20×15
20×13
20×12
BB Curls:
45×15(top half)-15(bottom half)-20(full rom)
Duration: 35 minutes