•Deadlifts: 4 sets of 8-10 reps

•Lat Pulldowns: 3 sets of 10-12 reps

•Bent over rows: 3 sets of 10-12 reps

•Barbell Bicep Curls: 3 sets of 10-12 reps

•Hammer Curls: 3 sets of 12-15 reps

•Preacher Curls: 3 sets of 10-12 reps

• Stretching your upper body