just got back from the gym, early workout today as it shuts early


Biceps
standing barbell curl
8reps@10kg, 8reps@20kg, 8reps@30kg

seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg

seated dumbell preacher curls
8reps@15kg, 8reps@20kg, 8reps@20kg

incline dumbell curls
3sets, [email protected]
superset with 8reps@12kg


back
seated high row
8reps@40kg eachside, 8reps@50kg eachside, 8reps@60kg eachside

close grip lat pulldown
8reps@50kg, 8reps@75kg

seated cable row
8reps@50kg, 8reps@60kg, 8reps@70kg

T-bar row
8reps@40kg, 8reps@60kg

overhead pulldown cable row
8reps @50kg, 8reps@60kg, 8reps@80kg

reverse pec dec:
8reps@40kg, 8reps@75kg


shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@70kg eachside
8reps@40kg eachside

front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

hang/clean and press
8reps@25kg, 8reps@30kg

lever shrugs
8reps@60kg eachside
8reps@80kg eachside
8reps@40kg eachside