Back and Bi's training at Metroflex Fargo

CG Lat pulldown
4 working sets of 15
4th set drop set, two drops

T-Bar rows
sets of 10 up to 4 plates

Plate loaded one arm row
5 sets of 12

Str8 bar curls
5 sets of 15

Alt db curl
6 sets of 10
6th set drop set

One arm db hammer curl on preacher bench
4 sets of 12

Machine curl
4 sets of 15

Cable crunch
4 sets of 15

[youtube:https://www.youtube.com/watch?v=VTFGX0LhFPo]