- weighted pull-ups 4×6 one drop with bodyweight for 10reps
- reverse grip bb rows 3×12 one dropset for 10
- reverse grip pulldowns 3×12
- deadlifts superset standing rope pulldowns 3×12
- triset - narrow grip pulldown,seated cable row,machine row 2×10
- standing bb curl 1×30
- hiit - 15 minutes stairclimber 10 minutes jump rope
make sure to check the video out!
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