Wide Grip Pull Ups (4 sets of 12)*
Narrow Grip Pull Ups (4 sets of 12)*
Straight Bar Dead Lift (4 sets, 12,10,8,8 reps) HEAVY
Wide Grip Pull downs (3 sets of 15)
Wide Grip Rows (3 sets of 15)
Narrow Grip Rows (3 sets of 15)
Cool Down on treadmill 5-10 minutes (high elevation, low speed)
* means that is you are unable to finish the set, your partner can help by spotting. You should always finish, even if you need help.
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