Here is some video of Coach X Buddy Morris training National Figure Competitor, Monica Duncan.

All Exercises are 4 sets of 10

Seated Low Row 140lbs

[youtube=http://www.youtube.com/watch?v=zhY0Tt4FVLQ&feature=plcp]

Gravitron

[youtube=http://www.youtube.com/watch?v=QnVUBr2MM_c&feature=context-cha]

Straight arm pull downs 35lbs

[youtube=http://www.youtube.com/watch?v=Xr8y1wCWPMU&feature=plcp]