Back and Biceps

warmup
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incline wide grip row / easy curl heavy / crunch plate ups
1.12, 10, 20
2.10, 8, 20
3.8, 6 , 20
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75 row deads
100 dbell curls
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x3
8  pullups
10 hanging leg ups
12 incline dbell curls

outside :
- 50 Low row
- 50 Each arm T row
- 50 curls
- 75 russian twists
- 75 foward leg
- 75 swing