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T-bar rows / back extensions / machine pull-ups
1. 20 / 25 / 12
2. 18 / 25 / 12
3. 15 / 20 / 10
4. 12 / 20 / 10
5. 10 / 15 / 8
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High rows (close grip) / front cable rows / lat pull machine ( chin-up grip )
1. 15 / 25 / 15
2. 12 / 20 / 12
3. 10 / 18 / 10
4. 8 / 15 / 8
5. 6 / 12 / 6
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pull-ups till fail
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