Standard Warmup

5 min row

40 arm raises

10 arm circles

Set

3 x

12 x Upright row 50/70/80

12 x reverse curls 50

6/8/15 x SA lat pulldowns 80/70/45

then

3 x

12 x DB Incline Bench 40/47.5/47.5

10 x back/oblique extensions 45/50/50

10 x incline crunches 45

Cooldown

Ab set

Sauna