Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
170×10-130×10-100×15
Seated Row Machine (individual handles):
150×10
150×10
120×10-100×10-70×12
Wide-grip Shrugs:
225×15-15-15-15
Preacher Curls:
45×15
65×12
85×12
105×10-65×12
Reverse Preacher Curls:
45×15
45×15
45×15
Alternating DB Curls (holding db @ top):
40×6
40×5
40×4
40×3
Incline DB Curls:
20×12
20×12
20×13
20×13-9-6
Duration: 50 minutes