Monday:back and biceps

warmup: light cardio 5min
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lat pulldown close grip with straight bar curl
1.12 pulldowns/10 curls
2.10 pulldowns/8 curls
3.6-8 pulldowns/6 curls
4.4-6 pulldowns/6 curls
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dumbell deadlifts with high cable curls
1.8 deadlifts/12 curls
2.8 deadlifts/10 curls
3.6 deadlifts/8 curls
4.6 deadlifts/8 curls
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smith shrugs with low cable front curls
1.8 shrugs/10 curls
2.8 shrugs/10 curls
3.6 shrugs/8 curls
4.4 shrugs/8 curls
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cable lat pulldown (wide alternating grip) with preacher curl negatives
1.7 pulldown each/ 3 negs
2.6 pulldown each/ 3 negs
3.5 pulldown each/ 2 negs
4.4 pulldown each/ 2 negs