Back Day
T bar rows close grip
10 reps 5 sets
20kgs 25 kg 30kg 40kg 50kg
cable rows (wide)
4 sets 10 reps
50kg 70kg 80kg 90kg
Hammer strength machine rows (heavy)
6-8 reps x 5 sets (one arm)
40kg 50kg 55kg 60kg 70kg
Pullups close grip (bodyweight)
6 sets x 4-6 reps