Slept 10 hrs
Pull day
Back and bicep workout
Lat pulldown machine
Set 1 - 4, weight 68, 15 reps
Assisted wide grip chin ups
Set 1 - 3, weight stack 6, 12 reps
Set 4, weight stack 6, 10 reps
Straight bar pull down
Set 1 - 4, weight 28.5, 12 reps
Reverse pec deck
Set 1 - 4, weight stack 5, 15 reps
Standing bicep curls
Set 1 - 3, 14kg, 15 reps
Bicep ezy curl till failure
Set 1 - 4, 20kg, 12 reps
Pull day
Back and bicep workout
Lat pulldown machine
Set 1 - 4, weight 68, 15 reps
Assisted wide grip chin ups
Set 1 - 3, weight stack 6, 12 reps
Set 4, weight stack 6, 10 reps
Straight bar pull down
Set 1 - 4, weight 28.5, 12 reps
Reverse pec deck
Set 1 - 4, weight stack 5, 15 reps
Standing bicep curls
Set 1 - 3, 14kg, 15 reps
Bicep ezy curl till failure
Set 1 - 4, 20kg, 12 reps