1. Pullups 3-4 sets of 6-10 reps, rest 1 minute between sets.
2. One-Arm Dumbbell Rows 2-3 sets of 10-20 reps, rest 2 -3 minutes between sets.
3. T-Bar Rows 3-4 sets of 10-12 reps, rest 60-90 seconds between sets.
4. Barbell Shrugs 2-3 sets of 10-20 reps, rest 60-90 seconds between sets.
5. Dumbbell Pullovers 3-4 sets of 8-10 reps, rest 1 minute between sets.
