Sumo or Conventional Deadlift 3 x 3 @100KG
Pull-ups or Rack Chins 3 x 8-12 @9, 5+4(blue band_, 3+ 5(blue band)
Lat Pulldown 3 x 10-15 @Green+Orange Band
Barbell Row 2 x 10-15 @45KG 13R, 45KG+40KG (cant remember reps)
Dumbbell Bent-Over Laterals 2 x 10-15 @12lbs 15 Reps (Sitting down)
Barbell Curls 2 x 6-12 @20KG 12R, 20KG 3R+5R(Assisted)