[warmup type=”upper”] [dex title=”Wide Grip Pull-ups 3 sets of 10x” video=”LsQoKw0TUQ0″ type=”” pos=”1″] [dex title=”Reverse Grip Pull-ups 3 sets of 10x” video=”7gay9Io_1HI” type=”” pos=”2″] [break time=”1m”] [dex title=”Wide Grips Lat Pulldown 3 sets of 15,12,10 reps” video=”RIjeQ-uZkwM” type=”” pos=”1″] [dex title=”Reverse Grip Seated Row 3 sets of 15-12-10 reps” video=”2E7JQKBZNqQ” type=”” pos=”2″] [break time=”1m”] [dex title=”Hammer Grip Pull-ups 3 sets of 10x” video=”uhhbUcRrwJE” type=”” pos=”1″] [dex title=”Cable Deadlift Row 3 sets of 15 reps” video=”Af9_dXSL8bY” type=”” pos=”2″] [dex title=”Lat Pushdown 3 sets of 12-15 reps” video=”cZVAD8ae0rA” type=”” pos=”3″] [break time=”1m”] [dex title=”Back Extension Dropset 4 sets of 25 reps” video=”LP9oKkcrQ5c” type=”” pos=”1″] [break time=”1m”] [dex title=”Overhead Cable Curl 3 sets of 12-15 reps” video=”RThzgPzyeF4″ type=”” pos=”1″] [dex title=”DB Hammer Curl 3 sets of 12-15 reps” video=”_ZYDmcUCd_o” type=”” pos=”2″] [dex title=”EZ Bar Reverse Curl 3 sets of 12-15 reps” video=”iuOoRhGiGSQ” type=”” pos=”3″] [cooldown]