Back and Biceps

warmup 1 : armbike 5min
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warmup 2 : 100 cable curls / 100 plate shrugs
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smith low row drops / incline dbell curls
1. 8 , 12 / 20 total
2. 7, 11 / 18 total
3. 6, 10 / 16 total
4. 5 , 9 / 14 total
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lat pulldown / easy curls
1. 14 / 12
2. 12 / 10
3. 8 / 8
4. 6 / 6
5. 4 / 4
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smith lying pullups / dbell curl combination
1. 18 / 36 total
2. 15 / 30 total
3. 12 / 24
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hammer strength preacher curl / farmers walk
1. 10 / fail
2. 8 / fail
3. 6 / fail