Back and calves One leg body weight calf raises 4x15 Nautilus pullover 3x7-15 Panatta high row 3x10-12 Panatta low row 3x10-12 Kneeling one arm pull-down 3x10-12 Bent over dumbell rows 2x10 Atlantis seated rows 2x20 Wide grip pull-down 3x10 Hanging leg raises 2x20