Super set
Wide grip pull downs 90x20 110x16 130x14 150x12
Close grip pull downs 90x20 110x16 130x14 150x12
Super set
Nautilus mid row 95x16 110x14 125x12 140x10
Hammer low row 90x16x4
Giant set
Single arm cable row 50x16 40x18 30x20
Single arm cable high row 40x16 30x18 20x20
Reverse grip pull down 90x16x3
Cable rope bicep curl 30x16x3
Super set
Cable bicep curl 80x12x3
Nautilus bicep curl 35x12x3
Cardio 45 minutes incumbent bike
Wide grip pull downs 90x20 110x16 130x14 150x12
Close grip pull downs 90x20 110x16 130x14 150x12
Super set
Nautilus mid row 95x16 110x14 125x12 140x10
Hammer low row 90x16x4
Giant set
Single arm cable row 50x16 40x18 30x20
Single arm cable high row 40x16 30x18 20x20
Reverse grip pull down 90x16x3
Cable rope bicep curl 30x16x3
Super set
Cable bicep curl 80x12x3
Nautilus bicep curl 35x12x3
Cardio 45 minutes incumbent bike