Upper Back and Biceps

Face Pulls:
5 sets of 12

Lat Pulldowns:
90 x 12 x 4, 110 x 6, 130 x 6, 150 x 6, 160 x 5

Bent Over Cable Rows:
neutral grip on wide bar
4 sets of 15

Standing Straight bar curls:
5 sets of 10

Overhead Cable Curls:
3 sets of 16

Hammer Curls:
25 x 12, 20 x 12, 15 x12

Ab Machine:
3 sets of 15

I chose to concentrate more on biceps this workout did not work a lot of traps as those will be hit with cleans later this week. Great workout