Back and Biceps

warmup: 5min cardio
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pullups 35
straight bar curls 45
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close grip cable rows / light easy curls bar
1. 15 / 25
2. 10 / 20
3. 6-8 / 15
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smith low rows over and under grip / d-bell hammer curls
1. 10 / 10 / 20 total
2. 8 / 8 / 16 total
3. 6 / 6 / 14 total
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behind neck pulldown / with pulldown bicep curls
1. 10 / 10
2. 8 / 12
3. 6 / 15
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smith shrug / hammer strength preacher curl
1. 20 / 6
2. 10 / 10
3. 4-6 / 20