Pull Day
One arm lat pull down 3x10-15 (30kg 1x12- 23kg 1x14,1x12)
T-Bar Row 3x10-12 (47.5kg 2χ12,1x10)
Horizontal cable row neutral grip 3x8-10 (45kg 3x10)
Cable Rear delt flyes 4x10-15 ( 9kg 1x15,1x14,1x11,1x10 )
Dumbell curls 3x10-15 (12.5kg 1x15,1x14,1x12)
Hammer curls 3x10-15 (10kg 1x15,1x12,1x10)
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