Long Lunch

Lat Pulldown Front
10x180 9x185 8x190 7x195

Skull Crushers
15x75 12x85 10x95 8x105

Barbell Rows
10x135 10x155 10x175 8x195 8x205

Single ARm Tri- Ext
15x25 15x30 15x35 12x40

Barbell Shruggs(hands close)
20x135 15x185 12x225 10x275 drop 20x135

Pushdowns (TBS 15 seconds)
20x45 20x45 16x45 10x45

Reverse Hypers (these suck)
3x10xbw

DBL Wrist Curls(non-stop)
25,25,20,20,15,15,10,10,5,5 x 15

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