Back and Biceps

warmup : 7min row
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straight leg deads / straight bar curls / back extensions
1. 15 / 12 / 20
2. 12 / 12 / 20
3. 10 / 10 / 18
4. 8 / 10 / 18
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wide grip rows into row extensions / dumbbell alternating curls
1. 10 / 10  / 30
2. 8 / 8 / 28
3. 6 / 6 / 24
4. 12 / 12 / 20
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smith shrug front and back / down the line
1. 20, 20  / --
2. 18 , 18 / --
3. 15, 15 / --