Warm up superset - 4 sets
Face pulls, increasing weight
Lat pulldowns, increasing weight
Pull ups
BWx10x8
Assisted Pull ups
20(assistance)x3x12
Single side lat pulldown
30x3x12
Stiff arm pulldown
(40, 45, 50, 55)x8
60x1x12
Behind neck lat pulldown (legs behind body, not secured under pad)
50x3x20
Hammer curls
20x3x12
Incline curls
10x1x20
Was supposed to do more bicep work, but gym was closing. Should head down earlier next time. Felt really tired in the morning though. And my legs are still pretty damn sore from the last squat session. Shall eat more.
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