Pull
| Exercise | Sets | Reps | Rest (secs) |
| Dumbbell Lat Pullover | 2 | 12-15 | 60 |
| Straight Arm Rope Pushdown | 3 | 10-12 | 90 |
| Bent Over barbell row | 4 | 6-8 | 90 |
| Deadlifts | 4 | 6-8 | 90 |
| V Bar Pulldown | 4 | 6-8 | 90 |
| Alt Dumbbell Hammer Curl | 2 | 20 | 90 |
- If you want something work for it!