Wide Neutral-grip Lat Pulldowns:
100×12
120×12
140×12
160×12
180×12-100×12-70×15
Wide-grip Shrugs:
315×12
315×12
315×12
315×12
Seated Row Machine:
100×12
115×12
130×12-100×12-70×12
Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
80×15*30×15
80×15*30×15
Alternating DB Curls (holding db @ top):
20×12
20×12
20×20
Incline DB Curls:
20×15
20×13
20×12
20×12-10×20
Incline Bench Press (slow negatives):
45×12-65×12-85×12-105×12-125×12
Cable Crossover (pulleys @ shoulder level, arms crossing over):
30×15
50×15
50×15
50×15-30×15
Seated Tricep Pushdown Machine (single-arm):
35×10
50×10
65×10
Duration: 50 minutes