Bent-Over Barbell Row 5 × 6,8,8,10,12
Pull Ups 3 × + failure
One Arm Rows 4 × 12,10,8,6
Deadlift 4 × 8,8,6,4
Cable Bent Over Row 4 × 15,12,12,10
Pulldown 3 × 13,12,10
Shrugs 5 × 6,8,10,12,15
Leg Raises 3 × 15,12,12
Crunches Fist 3 × 15,12,12
Oblique Toe Touches 3 × 12,12,10
HIIT
Push-up - 25sec. - 60sec. break
Squat & Lunges & Side Squat - 25sec. - 60sec. break
Mount. Claimber - 25sec. - 60sec. break
All repeat 3 time