Strength

Warm up-

3 Rounds-

5 Inverted rows, reverse grip
5 Dumbbell rows

Workout-

Pull up, Negetives 3 x 3
Close grip lat pull down 3 x 10
Seated Rowing 3 x 10

Inclined dumbbell biceps curl 3 x 10
Barbell curl 10-10-21

Video demo-