- Supersets
- 1a. Wide grip pull-ups x 10
- 1b. Reverse flyes x 10 rest x 10
5 x sets, tempo 4010
- Supersets
- 2a. Lat pull down
- 2b. Hammer fat grip curls
3 set x 10 reps, tempo 4010
- Supersets
- 3a. Prone bench row
- 3b. Cable biceps curl
3 set x 10 reps, tempo 4010
- Supersets
- 4a. Single arm row
- 4b. Incline dumbbell fat grip curl
3 set x 10 reps, tempo 4010
- Supersets
- 5a. Upright row
- 5b. Biceps barbell fat grip curl
3 set x 10 reps, tempo 4010
