SINGLE ARM ROWS:
(USE WIDE BASE STANCE. PULL HIGH OUTSIDE CHEST)
3 X 8
2 X 6

LYING DUMBELL ROWS:
(USE INCLINED BENCH APPROXIMATLY 30-45 DEGREES. ROW WEIGHTS OUTSIDE CHEST AND SQUEEZE SHOULDER BLADES)
3 X 10

NEUTRAL GRIP PULL-UP:
3 X 6-10

LAT PULLDOWN:
3 X 8 (HEAVY)

HAMMER STRENGTH HIGH ROWS:
(USE REVERSE GRIP AND MAKE SURE TO FULLY EXTEND ARMS ON EACH REP)
3 X 10

REVERSE HYPEREXTENSIONS:
3 X 10

D.B. RACK PULL SHRUGS:
(USE NEUTRAL GRIP AND A NEUTRAL STANCE. LOWER DUMBELLS TO JUST BELOW KNEES. SHRUG AT TOP OF LIFT
3 X 10

CABLE SHRUGS:
3 X 10-15