Again worked out at my gym at work, so not the ideal setting, but I got the job done.
Back
2 set of upper back rows, seemed to work my rear delts mostly.
5 set of seated rows, 25 kgs for 15 reps, 25 kgs for 15 reps, 70 kgs for 10 reps, 75 kgs for 10 reps, 70 kgs for 8 reps.
3 sets of pulldowns, 70 kgs for 10 reps, 75 kgs for 6 reps, 65 kgs for 10 reps.
3 sets of bent over rows, 26 kgs dumbbells for 10 reps.
3 sets on the lower back machine (really good exercise).
Biceps
2 sets of cable curls, 20 kgs for 15 reps.
3 sets of dumbbell curls, 18 kg dumbbells for 10 reps, followed by hammer curls with 8 kg dumbbells.
2 sets of cable curls, not sure of the weight as the machines are weird.
3 sets of high cable double bicep cables, 20 kgs for 10 reps.
2 sets of machine curls, 45 kgs for 8 reps
2 sets of hammer curls with 14 kg dumbbells for 8 reps.
