PULLUPS

2 sets of 10-12 reps, 1 set to failure 

BENT OVER TWO-DUMBBELL ROW

2 sets of 10-12 reps, 1 set to failure 

HYPEREXTENSIONS (BACK EXTENSIONS)

2 sets of 10-12 reps, 1 set to failure

 

CONCENTRATION CURLS

2 sets of 10-12 reps, 1 set to failure 

PREACHER CURL

2 sets of 10-12 reps, 1 set to failure