Barbell row - 50 kg 10 x 4
Lat pull down - 55 kg 8 x 4
Seated row - 50 kg 10 x 2, 57 kg 6 x 2
W raises - 10 10 kg 10 x 3
Barbell curl - 50 lbs 8 x 4
Dumbbell hammer curl - 8 kg 8 x 3
Reverse barbell curl - 40 lbs x 8, 15 kg 10 x 2
20 min cardio
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