Tbar row wide neutral grip 50 x 15 75 x 15 100 x 15 125 x 10 150 x 5

Single arm hammer strength row 90 x 15 115 x 8 x 4

Lat pull fixed elbows (like a pullover) 99 x 15 121 x 8 165 x 6

Reverse db rows incline bench 30 x 15 40x 10

Db shrugs inc bench neutral grip 35 x failure 3 x

Seated wide grip neck pulls 100 x 10 110 x 10

Reverse fly palms out 40 x failure x 3

Metzner pull downs 110 x 15 165 x 10 187 x 6 drop set 99 - 55 super slow

Cable hammer curls 3 x 22 x failure


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