T Row Bar Machine (wide grip)
No weightsx 15
3x5lbs plates x 8 - felt heavy/ hard last 2 reps
T Row Bar Machine (narrow grip)
2.5lbs plate x 8
2.5lbs x 10- hard last 2 reps
2.5lbs x 8- hard last 2 reps
One Arm DB Row
3x20lbsx10@each
Hyper Ext 3x20
Band Assisted Pull up (overhand grip. - resting 1 min
5 - 4 -3.5
Alt DB Biceps Curl
3x 10lbsx 10 @each
DB Hammer Curl
3x10lbsx 8- heavy last 2 reps
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