Upper body warm up 10 min
Pull ups (1.5 min break)
1-6 x 3 sets
Tri-set (do the next 3 exercises back to back then take a 1 min break)
Incline dumbbell W raise
8 x 4
Incline dumbbell rear delt fly
10 x 4
Incline dumbbell wide row
10 X 4
Superset (1 min break)
Barbell row
6-8 x 4
Inverted row
10 X 4
Superset (1 min break)
Wide grip lat pull down
12x 4
Cable chin down
10 X 4
Seated Single arm D row (1 min break)
10 each side X 4
Superset
Cable high D row
10 x 4
Cable low D row
8-10 X 4
Tri-set (1 min break)
Incline wide ISO dumbbell curl
8 x 4 each side
Incline wide dumbbell curl
8 x 4
Standing alternating dumbbell curl
10 each side x 4
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