monday:back and biceps

warmup: light cardio 5min
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bent over rows with incline dumbell curls alternating
1.15 rows each arm/10 curls each arm
2.18 rows each arm/8 curls each arm
3.12 rows each arm/12 curls each arm
4.15 rows each arm/10 curls each arm
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hammer row with rope cable curls
1.15 hammer row/ 20 rope curls
2.18 hammer row/ 18 rope curls
3.20 hammer row/ 15 rope curls
4.15 hammer row/ 20 rope curls
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back extension with reverse grip pullups
1.22 back ex./ 5 pullups
2.20 back ex./ 7 pullups
3.18 back ex./ 9 pullups
4.15 back ex./ 11 pullups
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biceps 21's  four times