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Notes

Pull ups: 3x5

Cable row: 3x8 (100, 100, 105)

Barbell curls: 3x8 (40)

Lat pulldown: 3x8 (100, 110, 110)

Face pull: 3x8 (42.5, 47.5, 52.5)

Twist curls: 3x8 (22.5s)

Seated row: 3x8 (50s, 55s, 57.5s)

Rear delt: 3x8 (85, 80, 80)