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Notes

Pull ups: 10 (-40), 10, 5, 6

Cable row:

- 10 (85), 3x8 (140)

Lat pulldown:

- 3x10 (120)

Face pull:

- 3x8 (70)

Bicep curls:

- Machine: 3x8 (80)

Twist curls:

- 3x6 (25), 6 (20s)

Row:

- Machine: 3x8 (50s, 50s, 55s)

Rear delt:

- 3x10 (85)