BB conventional DL + bent over row - 4x12/10/8/8 Wide grip pull up with 5 sec negative- 4x6-10 Lying cable pullover / Seated high cable V grip pull down - 4x12/10/10/8 1 leg dual DB row - 4x10-12 (switch legs halfway in each set) Landmine 1-arm row / Meadows row - 4x12/10/8/6 drop set 10-12 (do both exercises before switching arms) Lying cable rope handle curl / Spider DB close grip curls - 4x15 (cable); 4x12 (DB) Dual high cable curls / BB drag curl - 4x15 each