timeline_pre_loader

Pendlay Rows

4 sets of 6-10 reps

Pull Up

3 sets of 6-10 reps

One Arm Dumbbell Row

3 sets of 6-10 reps each arm

Flat Dumbbell Press

4 sets of 6-10 reps

Weighted dips

3 sets of 6-10 reps

Seated Dumbbell Shoulder Press

4 sets 6-10 reps

Barbell Preacher Curls

4 sets of 6-10 reps

Skull crushers

4 sets of 6-10 reps
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