Back and Biceps

warm-up: 5min cardio
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bar low rows (over and under grip) with cable front curls
1.12 over / 25
2.12 under / 25
3.8- 10 over / 20
4. 8-10 under / 20
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hammer dumbbell low rows with reverse preacher curls
1. 15 / 20
2. 12 / 15
3. 10 / 12
4. 8 / 10
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Lat pull , dumbbell single arm shrugs, easy curls
1. 6-8 , 12 each / 4-6
2. 4-6 , 8 each / 3-5
3. 3-5 , 6 each / 3-5
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behind neck till fail 2x dropping weight
dumbell curls till fail 2x dropping weight