Single arm bent over kettlebell row X 12/arm
Bent over flys X 12
Dumbbell overhead press X12
Repeat X3
Close grip lat front pulldowns X12
Seated cable row X 10
Cable rope tricep extensions X12
Repeat X3
Wide grip pulldowns behind the neck (to work the back) X 10
Cable bent over row X 12
Cable lunge and pull
Repeat X3
Cable rear delt fly X 15
Standing cable wood chop X 12/side
Repeat X3
For videos on any of these moves here is a link: Bodybuilding.com
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