Back, Traps, & Calfs:
Pull Ups:
3 x body weight x 8
High Row:
180 x 10
230 x 10
270 x 10
270 x 8
Wide V Grip Bent Over Rows:
70 x 10
90 x 10
115 x 8
125 x 8 & 90 x 7
V Grip Pull Downs:
80 x 10
110 x 10
120 x 8
120 x 9
Rope Push Downs:
32.5 x 10
37.5 x 10
42.5 x 10
42.5 x 10
Seated Plate Loaded Shrugs [Palms In]:
90 x 12
130 x 12
130 x 12
130 x 12
Upright Rows [EZ Bar]:
45 x 10
65 x 10
65 x 10
Straight Legged Calf Raises:
45 x 15
45 x 15
45 x 15
45 x 15
Completion Time: 60 minutes
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