back / biceps

1. Lat pull downs 4 sets 6-12 reps (challenging rep)

2. Bent over DB rows 4 sets 6-12 reps

3. Standing last push downs 4 sets 10-12 reps

4. DB Hammer curls 3 sets 10-12 reps (10lbs)

5. Half kneeling lat pull down 3 sets of 10 reps each side

6. Pull ups 3 sets of 8 reps