Accessory Warm-up 

1. REAR DELT FLY 4 x 12 - 20 REPS
2. SHOULDER SHRUGS 4 x 12 - 15  REPS
3. BICEP CURLS 4 x 12 - 15 REPS

Main Lifts 

1. PULL-UP VARATION 5 x 2-10 REPS
2. HEAVY BACK ROWS 5 x 3-8 REPS
3. PUSH-UP VARIATION 5 x 10 - 20 REPS 

Super-Sets

1. DB SHOULDER PRESS + BICEP CURL 3 x 12-15 REPS 
2. TRICEP EXT. + SIDE DELT RAISES  3 x 12-15 REPS 

Remaining Time - You Choose 

• Open Conditioning
• Repeat Main Lifts
• Repeat Accessory Work / Super-sets