Back

warmup: row machine 5min
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warmup 2: mid cable row 100 / 100 pushups
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bent over rows / d-bell curls
1. 12 each / 20 total
2. 10 each / 18 total
3. 8 each / 16 total
4. 6 each / 14 total
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75 deadlifts 135
100 back extensions
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smith lying pullup / chinup
1. 15 / 7
2. 12 / 6
3. 10 / 5
4. 8 / 4
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100 straight bar reverse grip row
75 straight bar curl