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warm up 2: 75 t bar rows , 75 straight bar curls , 100 back extensions
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incline row / easy curl bar curls / mid cable row
1. 12 / 8 / 20
2. 10 / 7 / 18
3. 8 / 6 / 15
4. 6 / 5 / 12
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hammer strength alternating mid row / hammer strength preacher curl / dumbbell low row
1. 20 total / 18 / 15
2. 18 total / 15 / 12
3. 16 total / 12 / 10
4. 14 total / 10 / 8
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pull ups / down the line
1. 12 / starting 40lbs.
2. 10 / starting 35lbs
3. 8 / starting 30lbs
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100 shrugs d bell
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