Had a pretty good back and bicep workout!
REverse grip pulldowns
4 sets of 75kgx8-6-6-6
Chest supported machine rows but to hit upperback
4 sets and increments of 30 pounds till full stack....dont remember the wieghts
3 sets of 40kgx6
then i did 3 sets of concentration curls like Arnold followed immediatly by 30kg barbell curls
concentration curls 10kgx10-8-8
Barbell curls 30kgx6-6-4
Machine preacher curls
dont remember the wieght but stuck to one wieght and went ti failure...but failry high reps9-12
Before starting i did in one gaint set
5 sets of:
hanging knee raises x12
Straight arm pulldowns 30kg to warm up back
Tommorow is def rest and maybe sunday too....next session is chest and tri!!