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