One Arm Rowing: 3×7
Pull-over: 3×15
Superman: 3×15 seconds
Bench Press: 1×20, 1×12, 1×8
Close-grip Bench: 2×12
Leg Press: 1×20 (super slow reps)
Plank 1×2: minutes
Shrug: 1×12 (dumbbells pulled to arm pits)
Front Raise: 1×12
Barbell Curl: 2×10, 1×8  (wide)
Overhead Extension: 3×12
Cable Curl: 2×12, 1×10  (narrow)
Hamstring Stretch: 4×60 seconds
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