3 sets of pull ups, 10 reps.
3 sets of pulldowns, 70 kgs for 10 reps, 77 kgs for 10 reps, 84 for 8 reps.
3 sets of high rows, 80 kgs for 10 reps, 100 kgs for 10 reps, 105 kgs for 8 reps.
1 set of single arm dumbbell rows, 30 kg dumbbell for 8 reps.
2 sets of seated rows, 63 kgs for 9 reps, 70 kgs for 7 reps.
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