back 2 back

1) Wide Grip Chin Up [VIEW]
Sets 3, Reps to Failure, Rest 60sec

2a) Dumbbell Bent Over Row [VIEW]
Sets 3, Reps 10, Rest 0sec
2b) Horizontal Bar Pull Up Wide Grip [VIEW]
Sets 3, Reps 15, Rest 60sec

3) Dumbbell Hammer Curl to Shoulder Press
[VIEW] [VIEW]
Sets 3, Reps 15, Rest 60sec

4a) Close Grip Lat Pull Down [VIEW]
Sets 3, Reps 10, Rest 0sec
4b) Close Grip Seated Row [VIEW]
Sets 3, Reps 15, Rest 60sec

5) Cable Machine Bicep Curl [VIEW]
Sets 3, Reps 15, Rest 45sec

iron back

1) Barbell Deadlift [VIEW]
Sets 3, Reps 8, Rest 60sec

2a) Barbell Bent Over Row [VIEW]
Sets 3, Reps 8, Rest 0sec
2b) Horizontal Bar Pull Up Reverse Grip [VIEW]
Sets 3, Reps 15, Rest 60sec

3a) Wide Grip Lat Pull Down [VIEW]
Sets 3, Reps 10, Rest 0sec
3b) Cable Machine Straight Arm Pull Down [VIEW]
Sets 3, Reps 15, Rest 60sec

5) Cable Machine Pull Over [VIEW]
Sets 3, Reps 15, Rest 45sec

W.M.Ds

1) Close Grip Chin Up [VIEW]
Sets 3, Reps to Failure, Rest 60sec

2a) Close Grip Pull Down [VIEW]
Sets 3, Reps 8 , Rest 0sec
2b) Barbell Bicep Curl [VIEW]
Sets 3, Reps 15, Rest 60sec

3a) Horizontal Bar Pull Up Reverse Grip
(Feet Elevated) [VIEW]
Sets 3, Reps 10, Rest 0sec
3b) TRX High Bicep Curl [VIEW]
Sets 3, Reps 15, Rest 60sec

5) Dumbbell Cheat Bicep Curl (Eccentric) [VIEW]
Sets 3, Reps 8, Rest 45sec