Back & Biceps + 10 min steady state cardio

Band assisted wide gri pull up
4 x 3reps

BB Pendlay Row / Seated knee hugs 20x
2x45lbs x 15- warm up
4x50lbs x 12 - hard last 3 reps

DB Prone Rows / 1 leg hip thrust
3x20lbs x 12 /3x 12x@each

Hammer Iso Lateral High Row
35lbs x 12 - felt light
3x45lbs x 12 - ok weight - felt tension on upper back

Note: This gym doesn't have Hammer Iso Lateral Wide Lat Pulldown so I chose to use Hammer Iso Lateral High Row. So I didn't do Seated Cable Row. Also this gym doesn't have Standing T Row Bar machine so for wide pull I only did BB Pendlay Row.

Abs (2 rounds) - ab burned- tough - focused keeping abs/core pushed down aka PPT
• Lying leg raise w 7.5lbs db overhead 20x
• bicycle 20x
• iso ab hold 30 sec

Band assisted chin up - very hard - biceps might be tired already

DB Alt biceps curl
7.5lbsx15@each
3x 10lbsx 12@each

DB side curl (video reference: https://www.youtube.com/watch?v=XW9_mqdsY7s)
3x7.5lbsx12@each - no rest, just switching sides

10 min steady state cardio on spin bike

Note: butt, adductors & pec muscles are tight and sore today