diff --git a/personal/workout.md b/personal/workout.md
index 6201c82..3069a9c 100644
--- a/personal/workout.md
+++ b/personal/workout.md
@@ -24,11 +24,20 @@
 | hip abduction | 4 | 10 |
 | lying leg curls | 3 | 10 |
 | leg extensions | 4 | 10 |
+| calf raises (dumbbell, seated, belted) | 4 | 10-12 |
 | OPTIONAL: hip thrusts | 3 | 12 |
 
 
 # Back and Biceps (Pull) 
 | Exercise | Sets | Reps |
 | -- | -- | -- |
-| Incline dumbbell row | 3 | 8-10 |
-| Pullups (or variation: banded, )
+| incline dumbbell row | 3 | 8-10 |
+| pullups (or variation: banded, negative) | 3 | 5-12 | 
+| wide grip lat pulldown | 4 | 10 |
+| seated cable row | 4 | 10 |
+| underhand barbell row | 3 | 12-15 |
+| straight arm lat pushdown | 3 | 12-15 |
+| face pulls | 3 | 10-12 |
+| barbell shrug | 3 | 10-12 | 
+| dumbbell zottman curl | 3 | 8 |
+| dumbbell hammer curl