Wide Neutral-grip Lat Pulldowns:
100×12
120×12
140×12
160×12
160×12-100×12
Wide-grip Shrugs:
225×12
315×12
315×12
315×12
Seated Cable Row:
150×12
150×12
150×12-100×12
Bicep Curl Machine:
80×12
80×12
80×12
Reverse Bicep Curl Machine:
30×15
30×15
30×20
Alternating DB Curls (holding db @ top):
20×12
20×12
20×15
Incline DB Curls:
20×15
20×15
20×15
20×15-10×20
BB Curls:
45×15(bottom half)-15(full rom)-15(top half)
Duration: 40 minutes