Barbell rows 3x8-10 185lb
T-bar rows 3x8 115lb
Stiff arm Pulldowns (rope) 3x15
Hammer strength shrug machine 3x15 180lb
EZ-bar curls 3x8 75lb
Machine curls 3x8 70lb
Hammer curls 3x8-10 50lb
Concentration curls 3x8-10 50lb
Bench knee-in 3x25
Decline sit-ups 3x15
Hyperextensions 3x15
After workout performed 16 minutes of cardio.
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