Warm up light weight 1 arm rows, mobility, bent over rows.

Single arm rugby rows – 5 sets
12 x Single arm rugby rows
1 min rest between

Chin ups, inward grasp – 5 sets
10 x chin ups
90sec rest between

Single arm rows – 5 sets
12 x Single arm rows
1 min rest between

Concentration Curls – 5 sets
10 x concentration curls
1 min rest between

Single arm hammer curls – 5 sets
10 x hammer curls (forced reps)
1 min rest between