Chin ups – 4 x 20

Deadlift – 5 x5 (go heavy!)

Superset:

1. Wide-grip lat pulldown – 15 method
2. Wide-grip seated cable row – 15 method

(5 sets)

Superset:

1. Hammer strength rows (wide-grip) – 12 reps or until failure
2. Hammer strength rows (inside-grip) – 12 reps or until failure

(4 sets)

Tri set:

1. Single-arm dumbbell row – 15 method
2. Close-grip cable row – 15 method
3. Single-arm dumbbell row – 8 reps (chest on incline bench) 3/3 tempo

(4 sets)

Standing t-bar row 4 x 10

Wide-grip lat pulldown – 4 x 15 method (behind neck)

Lower back hyper extensions 4 x 25

(4 sets)