- Fasted Cardio 30 minutes - Pull-ups 4 x 10 - Barbell bent over row 4 x 12,12,10,10 - Lat pulldown 4x 12,12,10 10 - One arm cable row 4 x 10 - Straight arm pulldown 4 x 15,15,12,12 - Back extension 4 x 15,15,12,12 - High bar cable row 4 x 12,12,10,10 - Cable rope face pull 4 x 15,15,12,12 Ab Circuit: - Crunch 4 x 20 - Knee-down push ups 4 x 10