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1. Pull Ups

   • [ ] 50

2. Vertical Side pull

   • [ ] 30 - 12 Reps
   • [ ] 35 - 12 Reps
   • [ ] 45 - 10 Reps

3. Horizontal Pull

   • [ ] 40 - 16 Reps
   • [ ] 50 - 10 Reps
   • [ ] 60 - 10 Reps
   • [ ] 60 - 10 Reps

Biceps

1. Curls

   • [ ] 10 - 16 Reps
   • [ ] 10 - 16 Reps
   • [ ] 15 - 10 Reps
   • [ ] 15 - 10 Reps

2. Hammer Curls

   • [ ] 10 - 12 Reps
   • [ ] 10 - 12 Reps
   • [ ] 15 - 12 Reps
   • [ ] 15 - 12 Reps

Shoulder - Rear Delt

1. Rear Fly Machine
   • [ ] 20 - 16 Reps
   • [ ] 20 - 16 Reps
   • [ ] 25 - 12 Reps
   • [ ] 30 - 10 Reps