Hammer Curls- 4x10
Alternate DB curls- 1 set to failure. Make sure you use a weight heavy enough that 10-12 reps is all you can get.
Wide Grip Pull ups- 30 reps total. Try to get 8-10 each set.
Supported Rows- 3x10
Banded Pull aparts- 3x15 (purple)
Abs- Ab wheel 15 reps, 20 Body curls, 30 v-ups
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