Pull-ups
Warmup supported pull-up machine 3 x 5
5 sets 10 reps x wide grip pull-ups
Supersets: Reverse Flyes/biceps curls
Warm up set reverse fly machine x 8
10 x Reverse fly
12 x DB hammer curl
10 x reverse fly
10 X out turned curl
10 x reverse fly
10 X out turned curl
10 x reverse fly
10 x alt hammer curl
Supersets: Lat pull down/compound row
10 x lat pull down
10 x compound row
10 x lat pull down
10 x compound row
10 x lat pull down
10 x compound row
10 x lat pull down
10 x compound row
Supersets: wide cable pull down/biceps curl
8 x cable pull down
10 x hammer curl
8 x cable pull down
10 x hammer curl
8 x cable pull down
8 x leant forward hammer curl
Supersets: cable pull over/cable biceps curl
10 x cable pull over
12 x cable biceps curl
10 x cable pull over
10 x cable biceps curl
8 x cable pull over
12 x cable biceps curl
