Upper body
Hello
Dumbbell Curls
Dumbbell Shrugs
Alternate Dumbbell Curls
Dumbbell Rows
4x15-10
Overhead-Dumbbell-Laterals
Rear Delts
Standing Lateral Raises
CLOSE GRIP PULL
4x12-6
Inverted pulley pull
Pull pulley to the chest
Paddle with closed grip
4x15-10
Paddle with medium grip
4x2-to fail
MACHINE ROW
4x12-8
Front Pull
4x12-8