1. Pull-ups
2. Dead-lift
3. Lat-pull down
4. Bent over Barbbell rows
5. Bent over dumbbell rows
6. One arm dumbbell rows
7. Sited rows
8. Pull-over
9. Dumbbell Shrug
10. Barbbell Shrug
11. Machine Shrug.
12. Back Extension
2. Dead-lift
3. Lat-pull down
4. Bent over Barbbell rows
5. Bent over dumbbell rows
6. One arm dumbbell rows
7. Sited rows
8. Pull-over
9. Dumbbell Shrug
10. Barbbell Shrug
11. Machine Shrug.
12. Back Extension
Please don't do all of these in one day
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