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Notes

Pull ups:

- 3x5

Cable row:

- 8 (70), 3x8 (120)

Barbell curls:

- 3x8 (50)

Lat pulldown:

- 3x8 (115)

Face pull:

- 3x8 (60)

Single arm cable row:

- 3x8 (50)

Hammer curls:

- 3x8 (22.5s)

DB rear delt:

- 3x8 (20s)

Seated curls:

- 3x8 (20s)