Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
210×10-130×15
Shrugs:
225×10
315×10
405×10
495×10
585×10
Seated Row Machine:
150×10
200×10
250×10
260×10 (PR)-100×15
Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
95×15*30×15
95×15*30×15
Alternating DB Curls (holding db @ top):
30×10
30×8
30×7
20×12*20×20(hammer curls)
Incline DB Curls:
20×13
20×12
20×10
Duration: 45 minutes