Back and Biceps

Warmup: 5min cardio
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- 100 lat pull downs light weight
- 100 straight bar light weight
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incline rows close grip with preacher curls
1. 15 / 18
2. 12 / 15
3. 10 / 12
4. 8 / 10
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low row free bar with seated arnold curls & reverse pullup holds
1. 15 / 8 each / 2 holds
2. 12 / 7 each / 3 holds
3. 10 / 6 each / 3 holds
4. 8 / 5 each / 4 holds
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routine 1
- farmers walk , 25 shrugs , 15 rope curls    x3
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routine 2
cable front curls 15, behind neck holds 4 on lat pull , dumbell negatives 4