Warm up with bent Dumbell rows
Pull ups 10,10,10 superset with Dumbell pullovers 8,8,8
Barbell bentover rows 6,6,6 superset with inverted bodyweight rows 3x failure.
Cable incline v bar pull-downs 10,10,10 superset with cable pushdowns 8,8,8
One arm chain saw pulls drop set 2X 10,7,5
CALVES
Bodyweight standing raises 20,20,20
Seated raises 8,8,8,8 with only 10 seconds rest between sets
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