Warm up Rowing Machine 10 minutes

Lever T-Bar Row 3 x 10-12

Bent Over Dumbbell Row 3 x 10 each side 

Seated Cable Row 4 x 8-12

Seated Row Machine 3 x 15

Face pull 3x 12- 16

 

Smith Machine Shoulder Press 3x 12

 

Kettlebell Swing 3 x 30 sec- 1 minute