Back & Biceps

Warm up
RKC plank
Superman
Overhand Grip Neg pull up

BB Pendlay Row
45x15 warm up
50x12 warm up
55x10
4x60 x 8 /4x20 knee hugs abs

One Arm DB Row (short rest- only switching sides)
15lbs x15@each - light
20lbs x 12@each - moderate
4x25lbs x10@each - last set hard to get full ROM on right side

Wide Lat Pulldown
2x40lbs x 10 - moderate
2x42.5lbs x 8 - good weight

Close Grip pull up practice - losing it! Gotta practice more often :(

DB Concentration Curls (short rest) - arms rested on an incline bench
7.5lbs x 15
7.5lbs x 12- focused on ROM
7.5lbs x 12

DB Hammer Curl
3x7.5lbs x12