- Swiss bar bent over rows
- 20,15,12,10
- Incline EZ bar skull crushers
- 15,2×12,10
- DB Seated spider curls
- 2×15,12,10 (20,22.5)
- Rope Face pulls
- 20,15,12,10
- Lat Pull downs
- 15,12,10, 8
- Straight Bar Pressdowns
- 15, 2×12, 10
- Curls
- 15,12,10
- Shrugs
- 20, 2×15,12
- Rope Crunches
- 20, 2×15, 10