• back
machine lat rows:
12 x 72, 12 x 82, 10 x 87, 10 x 92

cable rows:
2 x 12 x 70, 2 x 10 x 80

neutral grip chins:
10 x -60, 10 x -80, 9 x -80

• biceps
standing db curls:
2 x 12 x 15s, 2 x 10 x 20s

reverse bb curls:
12 x 25, 2 x 10 x 35

db preacher curls:
2 x 12 x 15s, 2 x 10 x 20s

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