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warmup 1 : 5min armbike
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warmup 2 : 35 pullups
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high incline rows / seated dbell shrug twists / single cable low pulls
1. 20 / 20 / 20 each arm
2. 12 / 10 / 10 each arm
3. 6 / 8 / 8 each arm
4. 10 / 10 / 12 each arm
5. 25 / 25 / 15 each arm
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close grip lat pulls / row machine extensions / bent over dbell rows
1. 8 / 12 / 10 each arm
2. 10 / 15 / 12 each arm
3. 12 / 20 / 15 each arm
4. 15 / 25 / 20 each arm
5. 18 / 30  / 25 each arm