Strength

Warm up-

3 rounds-

5 Inverted rows
5 push ups

Strength-

Lat Pull down 15-12-10-8-8
Seated Rows 3 x 12
Dumbbell rows 3 x 8

Barbell biceps curl 3 x 10
Inclined bench dumbbell curls 3 x 10

Demo Video-