back and shoulders Aug 20, 2013 19:40:10 GMT -5 Quote Select PostDeselect PostLink to PostMemberGive GiftBack to Top Post by weak165 on Aug 20, 2013 19:40:10 GMT -5 seated press 3 sets 6-10 reps t-bar rows 3 sets 6 front rasies dumbbell 3 sets 8 bentover rows 3 sets 8 seated rope pull 3 sets of 5 pullups 2 sets to failure