Sunday: Back & Triceps
| Iso Back Row | 1 x 15 reps Warm Up 4 x 10 reps |
| Panatta Pull Down | 4 x 10 reps |
| Magnum Row (parallel grip) | 4 x 10 reps |
| Close Grip Front Pull Down | 4 x 10 reps |
| Rope Upper Back Row | 4 x 10 reps |
| Machine Shrugs | 4 x 10 reps |
| Cable Lat Pullover | 4 x 10 reps |
| Horizontal Rope Tricep Extension | 4 x 10 reps |
| Machine Tricep Press Down | 4 x 10 reps |
| Cable Tricep Pushdown (wide bar) | 4 x 10 reps |
| Rope Tricep Pushdown | 4 x 10 - 15 reps |
| Ab crunches | 5 x 20 reps |
