Back , Biceps , Abs

warmup : cardio

30 close grip side to side pullups
75 band curls (varying grips)
50 reverse crunches
25 each arm t-rows
30 total heavy dbell curls
50 russian twists
25 wide grip pullups

routine
- 45 sec sprint
- 8 curls 2 negative cable
- 20 rope crunches
- 15 shrugs dbell