Today was a back day for myself. I started out with 5 mins on the treadmil to get loose. The i did 3 set of 8 regular pull up to get fully warm.Lat Pull down 4X 6-8Upraight rows 4X 8-10Dunbell Low Rows 4X 8-10Close Grip pull down 4X 8-10Smith Row 4X 10