Back and Biceps

warmup 1: armike 5 min
warmup 2: 100 cable curls (swapping grip postions)
                 100 high cable rows
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lat pulldowns with easy curls
1. close alternating 14 / 12
2. close alternating 12 / 12
* plate twists 20
3. wide behind the back 10 / 10
4. wide behind the back 8 / 10
* plate twists 20
5. reg. 6 / 8
6. reg. 4 / 8
* 30 cable crunches
7. reverse 4 + 2 holds / 6
8. reg. 3 + 3 holds / 6
* 30 cable crunches
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75 straight deads (dumbells)
2 down the lines