Basmahane #28

Bent barbell row - 50 kg 8 x 4
Lateral pulldown (ters) - 50 kg 10 x 2, x 9, 45 kg x 8
W raise - 9-9 kg 10 x 3
Seated row - 43 kg 10 x 2, 50 kg 8 x 2
Rope face pull - 23 kg 8 x 4

Alternate dumbbell curl - 8 kg 10 x 4
Z bar curl - Bar + 10 kg 8 x 2
Alternate hammer curl - 7 kg 8 x 3