Gym Day 64..Back and Biceps...

Back

3 sets of Pull-Ups, 15 reps, 9 reps, 6 reps

4 sets of Pulldowns, 50 kgs for 12 reps, 70 kgs for 10 reps, 70 kgs for 8 reps, 70 kgs for 6 reps

3 sets of Low Cable Rows, 40 kgs for 10 reps, 50 kgs for 8 reps, 45 kgs for 8 reps

3 sets of Seated Rows, 50 kgs for 10 reps, 65 kgs for 8 reps, 70 kgs for 8 reps

Biceps

3 sets of Bicep Curls, 20 kgs db's for 10 reps, 20 kgs for 8 reps, 18 kgs for 8 reps

3 set of High Cable Double Biceps curls, 12.5 kgs for 10 reps, 15 kgs for 8 reps, 10 kgs for 9 reps

2 sets of Cable Barbell curls, 20 kgs for 8 reps, 20 kgs for 8 reps

2 sets of Cable curls, 25 kgs for 10 reps, 25 kgs for 8 reps