Overhead Band Row x8
(Substitute Pull Up- Pronated Grip)
Rest 30 seconds
Overhead Band Row x6
Rest 30 seconds
Overhead Band Row x4
Rest 60 seconds

Bilateral DB Deadstop Row x8
Rest 30 seconds
Bilateral DB Deadstop Row x6
Rest 30 seconds
Bilateral DB Deadstop Row x4
Rest 30 seconds

Deadstop Single Arm DB Row x8 per arm
Rest 30 seconds
Deadstop Single Arm DB Row x6 per arm
Rest 30 seconds
Deadstop Single Arm DB Row x4 per arm
Rest 60 seconds

Explosive DB Curls x8
Rest 30 seconds
Explosive DB Curls x6
Rest 30 seconds
Explosive DB Curls x4
Rest 60 seconds

Single Arm Preacher Curl on Bench x8 per arm
Rest 30 seconds
Single Arm Preacher Curl on Bench x6 per arm
Rest 30 seconds
Single Arm Preacher Curl on Bench x4 per arm
Rest 60 seconds

Seated Incline Supinated Curls x8
Rest 30 seconds
Seated Incline Supinated Curls x6
Rest 30 seconds
Seated Incline Supinated Curls x4.