Back....

Wide grip chins...10xBW,10xBW,10xBW+10,10xBW+10
Underhand grip shoulder width chins...6xBW,6xBW
Wide grip lat pulls....10x120,(machine 10x180),8x130
Bent over rows(underhand grip)..10x90,10x100,10x120,10x130
Hypers...10xBW,10xBW+25,10xBW+25

Biceps....

Standing ez bar curls....6x110,5x115,4x120,3x120
Preacher curls......6x90,6x90,7x95
Cable bicep curls...10x120,6x140,5x150(very strict reps, no cheating here)
Standing alt. d.b. curls...8x40

Recovery drink

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