Pulling strength + hyperthrophy focus day

A) 4 working sets
12-10-10-8
Dual DB/KB prone row
- try to increase weight each set
Superset with:
10-10-10-10
Seated Arnold press
- same weight for each set

B) 3 working sets
5 (weighted) strict pull ups
10-15 dumbbell shrugs
10-15 PVC lat pull down

C) Finisher
Barbell 21s
Complete 2 sets with an empty barbell

1 set = 7 bottom half reps + 7 top half reps + 7 full reps