Upper back

Bench, narrow grip
3*10-6*60 / 4*80 / 2*80 / 2*90 / 2*100 / 2*110 / 2*120 / 2*130

Bench with camber bar, narrow grip 3*6*60-100
Deep shorts, 1" off the chest, narrow grip 3*6*60-100
Pull ups 3*6
Lat pulls behind to neck 3*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Cross trainer 5 min.
Box squat 5*5