Running a bit behind on my update. Tuesday was back and bicep day.

I always warm up my shoulders and rotator cuffs with some band work.

4 sets of 12 lat pull down
4 sets of 8 low seated pulley rows
4 sets of 8 bent barbell row ( Yates style)
3 sets of 15 straight arm pull down laying forward on a bench at a 45 degree angle. Killer lat exercise

Biceps

4 sets of 8 Dumbell curls. Did 4 on each side then back to the other arm for 4 more with a squeeze at the top.
3 sets of 8 heavy partial preachers. top of the motion with constant tension
2 sets Machine curls 8 on each side then 8 with both arms

Doing cardio, mon, tue , thur and Fri. Doing 30 minutes Hitt