tues
back

warm up
cardio rower 5mins
seated row machine light 25reps

back
lat pull down 10,8,6,15
dead lift 10,8,6,15
bent over dumbell row 10,8,6,15
cable high back row parrallel grip 10,8,6,15
couldnt help putting few wide grip chin ups in prob about 10 at end

also done forearm exercise rolling a barbell on bench