Pullups
BW * 10 for 3 sets
One arm BB row
73 * 5 for 3 sets
Cable rows
Stack * 15 for 3 sets
Straight arm pushdown
26 * 15 for 3 sets
Lat pulldown
95 * 15 for 3 sets
BB curl
50 * 8
40 * 12 for 2 sets
Inclined Seated DB curls (Fatgrips)
10 * 12 for 3 sets
Basic Back work. I like the feel of the one arm barbell rows. Everything was done with a squeeze in the contracted position and a maximal stretch between reps. Curls were done with a 3 sec negative.
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