STRETCH:
LEVATOR
STANDING PEC
STANDING HAMSTRING
COBRA

WARM UP:
STANDING OVERHEAD SHOULDER ROTATORS
3 X 15 (LIGHT WEIGHT; NOT TO EXCEED 15 LBS)

MACHINE PULLOVERS:
1 X 20 (LIGHT)
1 X 15
1 X 10

PULL UP SUPERSET:
(COMPLETE 3-6 REPS PER EXERCISE CONSECUTIVELY. REST 2 MINUTES BEFORE BEGINNING NEXT SUPERSET. DO A TOTAL OF 3 SUPERSETS)
3 SETS X 3-6 REPS:
Y-PULL UPS / NEUTRAL GRIP PULL UPS / CLOSE GRIP OVERHAND PULL-UPS

CHIN UPS:
3 SETS TO FAILURE

SEATED CABLE LAT PULLDOWNS:
3 X 10

SINGLE ARM ROWS:
3 X 8 (EACH SIDE)

REVERSE HYPEREXTENSIONS:
3 X 10 (BODYWEIGHT OR WEIGHTED)

D.B. SIDE BENDS:
3 X 10 EACH SIDE