barbell deadlifts 15-12-10-8-6dumbell pull overs 3x12one arm rows 3x10orbarbell t-bar rows 15-12-10-8-6barbell pull overs 3x12standing dumbell rows 3x10orbarbell rows 15-12-10-8-6dumbell pull overs 3x12one arm rows 3x10orreverse barbell rows 15-12-10-8-6barbell pull overs 3x12standing dumbell rows 3x10