LATS/TRAPS/BICEPS

Lat Pull Down 

(Outside shoulder grip)

4 sets of 6

(1:2:10)

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Lat Pull Down

(Close V-grip)

15,12,10 drop 12 drop 15

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Straight Arm Lat Pull Down

3 sets of 6 drop 12

6 rep sets- (1:2:10)

12 rep sets- (1:4:10)

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Pull ups

(Outside shoulders grip)

3 sets to failure

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Barbell Deadlift
(Snatch grip)

4 sets of 6

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Bent Over Barbell Row

15,12,10 drop 12 drop 15

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Machine Low Row

4 sets of 6 drop 12

6 rep sets- (1:2:1:0)

12 rep sets- (1:4:1:0)

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Barbell Shrug
(Snatch grip)

6 sets of 6

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Barbell Curl

(Outside shoulder grip)

4 sets of 6

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Cable Curl

15,12,10 drop 12 drop15

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Machine Preacher Curl

(Inside shoulder grip)

4 sets of 6 drop 12

6 rep sets- (1:2:1:0)

12 rep sets- (1:4:1:0)