Basmahane #15

Lateral pulldown (dar tutuş) - 50 kg x 10, 45 kg 10 x 4
Bent barbell row - 40 kg 10 x 5
Bent Dumbbell row - 10-10 kg x 10, 12-12 kg 10 x 3, 16-16 kg 10 x 2
Seated row - 36 kg 10 x 5

Barbell curl - 40 lbs 8 x 2, 30 lbs 8 x 4 
Alternate dumbbell curl - 7 kg 8 x 1, 6 kg 8 x 4