Workout Pull downs 4 x 12 Tbar rows 3 x 10 Shrugs 2 x 12-15 Single arm underhand pulldown 3 x 12 Pullovers 4 x 12 Back extensions 2 x 15 Curl machine 3 x 12 DB curls 2 x 15 Reverse pec dec 3 x 15
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