Nice workout today, I felt great and especially with my biceps.
My workout consisted of (reps x Kilos):

Back
* Underhand Cable Rows 12x40 - 12x40 - 10x55 - 10x55
* Machine Lat Row 12x40 - 12x45 - 10x50 - 10x55 (Kinda confused with this one... isn't it the same as underhand cable rows only that this is with the machine?)
* Machine Pulldowns 12x45 - 12x50 - 10x55

Shoulders
* Seated Dumbbell Preses 15x20 - 12x25 - 10x40 - 8x40
* Barbell Shrugs 14x40 - 12x60 - 10x60 - 8x60 WOW Great exercise!!!
* Seated Lateral Raises 14x8 - 12x12 - 10x12 - 8x20

Biceps
* Standing EZ Bar Curl 12x20 - 12x25 - 10x25 - 10x30 I feel more comfortable doing curls with the EZ bar than with a barbell.
* Standing Dumbbell Hammer Curls 12x16 - 10x20 - 10x25
* Machine Bicep Curls 12x25 - 12x25 - 10x25 - 8x30 I made a mistake with this one, I actually thought it was going to be easy so I loaded up too much weight in the first set.

Abs - 2 sets of 15 reps each
Crunches - Seated twists - Lying Side Leg Raises

Then I did the usual cardio for 35 minutes.

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