Back and Biceps

warmup: 5min armbike
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warmup 1: 100 row deads
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lat pulldowns with straight bar curls
1. 20 / 15 wide curls and pulls
2. 12 / 12 mid curls and pulls
* 30 plate twists
3. 10 / 10 close curls and pulls
4. 10 / 10 wide curls and pulls
* 30 plate twists
5. 8 / 8 mid curls and pulls
6. 8 / 8 close curls and pulls
* 30 plate twists
7. 6+1 hold / 6+1 hold wide curls and pulls
8. 6+1 hold / 6+1 hold mid curls and pulls
* 30 plate twists
9. 4+2 hold / 4+2 hold close curls and pulls
10. 4+2 hold / 4+2 hold close curls and pulls
* 30 plate twists
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