- Pull-ups – sets as needed – 50 reps
- Close Grip Preacher – 4 sets – 12, 10, 8, 6 reps
- Seated Cable Rows (Heavy) – 5 sets – 12, 10, 8, 6, 4 reps
- Standing Alternating DB Curls – 4 sets – 12, 10, 8, 6 reps each arm
- Straight Arm Pulldowns – 4 sets – 12, 10, 8, 6 reps
- Cable Drag Curls – 4 sets – 20, 15, 12, 10 reps
- High Row Machine – 4 sets – 12, 10, 8, 6 reps
- Standing Concentration Curls – 4 sets – 12, 10, 8, 6 reps
- Weighted Crunch Machine – 4 sets – 20, 15, 10, 8 reps
- Torso Rotation Machine – 4 sets – 12, 10, 8, 6 reps each side
- Captain’s Chair Leg Lifts – 4 sets to failure