Back / Biceps

Pullups 3x8 1:0:2:0 : Rest- 30 seconds

Deadlift 4x3 : Rest- 90 seconds

Wide grip lat pull / Hex bar pendlay rows 3x12-7 1:0:2:0 / 3x7-10 1:0:2:0 : Rest- 60 seconds

Racing dive lat pull 3x10 1:1:3:1 : Rest- 30 seconds

Smith v bar bent over row 3x10 2:0:2:0 : Rest- 45 seconds

Barbell curls / Barbell drag curl 4x10 1:1:2:0 / 4x10 1:1:2:0 : Rest- 30 seconds