Ez bar curls- 4x8-10
Hammer curls- 2x10
Pull ups- 30 reps total
Supported Row holds- 3x4-5 reps. Hold the db's at the top for 10 sec. and release and then repeat.
Barbell shrugs- 3x10-12 reps
Arrow pulls- 3x10
Abs- Body curls- 20 reps, 20 ab wheel.
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