timeline_pre_loader

Bent over or Pendlay rows

4 sets of 6-10 reps

Wide Grip Lat Pulldown

3 sets of 6-10 reps

Two Arm Dumbbell Row

2 sets of 6-10 reps Each arm

Flat dumbbell presses

4 sets of 6-10 reps

Weighted dips

2 sets of 6-10 reps

Seated dumbbell shoulder presses

4 sets of 6-10 reps

Straight bar curls

3 sets of 6-10 reps

Skull crushers

3 sets of 6-10 reps
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