Today I did back and biceps. I am going to finish out this week on this schedule, and as noted earlier next cycle switch my shoulder/tri day to shoulder/bi's and back/bi's to back/tri's. I prefer and think it more advantageous to intensity to work antagonist muscle groups. But, for now, today's workout went like this...

Wide grip chins
Sets...10,10,10

Close grip chins(palms facing in)
Sets...9,9

Hammer strength lat pulldown
Sets....180x10,180x8,200x5

Bent over barbell rows(really went light here to concentrate on total back, started from floor up on each rep keeping my arms out of the motion)
Sets.....95x12,115x12,135x12

T bar rows(chest on pad, close grip)
Sets....55x10,75x9,95x6,95x5

Hypers
sets....15,15x25,15x25



Standing barbell curls
Sets....95x8,100x7,110x4,110x4

Seated incline curls
Sets....50x6,55x3

Preacher curl machine postion #1 overload middle
Sets....50x4,55x3

Preacher curl machine position #2 overload end
Sets....60x4,60x5,60x4

Hammer bar curls(don't count bar, don't know what it weighs, I believe it is negligible anyway)
sets....50x10,60x7,70x5

Biceps were smoking pretty good after doing back first. Tried very hard on all back movements to keep biceps out of the motion. Very hard to do on rowing movements.

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