Dead Lift 60*10 90*6 120*4 140*2 110*5,4
Bent Over Row 80*1 70*6,4 65*5,4 62.5*4
Super Set(Reverse grip Bent Over Row, Dumbbell Bent Over Row)
(60*6, 24*3) (57.5*5, 20*4) (55*4, 17*4) (50*5, 15*4)
One Arm Dumbbell Row 27*6,5,3 24*5,4
Behind the Neck Pull Up empty weight*4,3,2,1
Pull Up empty weight*3,2,1 Lying Dumbbell Triceps Extension 12*8,5 10*6,5,4 8*5
Push Down(Straight Bar) 35*2 25*8 30*3,2 25*5
Push Down(rope) 25*4 20*5,4
Barbell Shrug 90*10 110*6 120*5,4 100*6,5
Behind Barbell Shrug 90*7 80*7,6,5
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