-Wide lat pull downs on the free motion machine: 2 sets of 12 reps at 120lbs on each side at a 45 degree angle.
-Reverse wide grip lat pull downs on the free motion machine: in stead of facing it I faced out and had a slight arch in my back.
-2 Super set of barbell over hand rows: first set with 70lbs at a 45 degree angle 12 reps pulling a little above the navel. Second set is a 40lb drop to 30lbs at a 90 degree angle for 10 reps.
-Wide grip lat pull downs on the lat pull down machine: 2 sets 12 reps at 70 lbs. 3 forced reps at the end as negatives.
-2 super sets of tricep push down as a drop set: first set at 120lbs for 10 reps and then drop to 80lbs for 8 reps.
-3 sets of wide grip rope tricep push downs: 60lbs on the first set for 12 reps and then 40 lbs on the second set for 10-12 reps and a hold at the end.