warm-ups 3 sets assisted wide grip pullups 12, 10, 10

SS - no rest til last sets
Wg pulldown 100X10, 10 , drop 100X10 80X10 60X10
lat pressdown 60X12, 70x10, 10

SS
NG cable row 110X10, 10, drop 110X10 90X10 70X10
1 arm db row 3 sets 45X10

GHR 3 sets 10

SS
DB SLDL 50'sx12, 60'sX10, drop 70'sX10 60'sx10 50'sX10
single leg seated ham curl 50x12, 55X10, 10

will do my cardio later!

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