- Pendlay Row 1x10 1x8 1x4
- Paused Seated Row 1x12 1x10 1x8
- Half Kneeling Face Pulls 2x20
- Seated Incline Dumbbell Bicep Curls 3x10
- 7 Method Bicep Curls 2x21
- Hollow Body Holds 3x30s
Neutral Grip Dumbbell Bent Over Row 4×10 Alternating Dumbbell Bicep Curls – 3×12 each side Supine Dumbbell Lat Pull Over 3×10 Dumbbell Bent Over Rear Delt Fly 3×15 Bear Crawl Push Up 2x As Many Reps As Possible Regression: Plank Weight Drags 2×30 seconds 7 Method Bicep Curls 2×21 Hollow Body Holds 2×10