Warmup: 5-10 min
Barbell rows: 20 reps – 2 sets
Challenging barbell rows: 6 reps x 4-5sets
Superset – Lat pulldown: 12 reps x 3 sets
Superset – Straight arm lat pulldown: 12reps x 3-4 sets with Rear delt flys: 12 reps x 3-4 sets
Seated inverted row: 12 reps each arm x 3-4sets
Superset – Assisted pull-ups: 15 reps with Barbell bicep curls 15 reps x 4 sets
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