Back and Biceps

warmup: 5min cardio
------------
single arm cable routine x3
- low pulls 10each
- back curl 8 each
- front curl 8 each
- across front 8 each
---------------
bent over bar rows ( swapping grips ) with easy bar curls
1. 8 , 8 / 10
2. 6, 8 / 8
3. 4, 6 / 6
4. 4, 4 / 4
-----------------
hammer strength lat pull with high cable curls
1. 10 / 20
2. 8 / 18
3. 6 / 15
4. 4 / 12
------------------
smith shrugs with down the lines *remainder of time
- 8 shrugs
- 35lbs .....down