Exercise 1: Bent Over Barbell Row

Sets: 4

Reps: 8 (try to increase the weight after each set)

Rest: 3 minutes of rest between each super set

Exercise 2: Pull Ups 

Sets: 5

Reps: To failure

Rest: 2 minutes of rest between each super set

Exercise 3: Pulldowns (close-grip)

Sets:4

Reps: 10

Rest: 1 minute of rest between sets

Exercise 4: Back Extentions

Sets:3

Reps: 15-20

Rest: 30- seconds of rest between each set

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