Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
210×10-150×10-100×10
Seated Row Machine:
150×10
200×10
260×10-200×10-150×10
Shrugs:
225×10
315×10
405×10
495×10
585×10
Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
95×15*40×15
110×15*40×15
Alternating DB Curls (holding db @ top):
35×10
35×7
35×7
25×12
Incline DB Curls:
25×10
25×8
25×7
15×12-15×25(hammer curls)
Duration: 40 minutes