12-12-10 Upper back

Weighted Pull Ups

BW x 10

BW + 45 x 5

BW + 70 x 5

BW + 90 x 4

BW + 90 x 5 (close grip chin ups)

Machine Shrugs

295 x 10

385 x 10

475 x 5

475 x 10 (with straps)

Cable Rows on the machine with two grips

140 x 10

160 x 10

180 x 10

Ultra Wide Grip Pull Ups

BW x 10 x 2

Incline Curls

30's x 10

40's x 5

superset with Forearm Curls

30's x 10

40's x 10