Back (lower chain)

Good Mornings with Safety bar

135 X 10
135 X 10
225 X 8
315 X 5 or 6 cannot recall
225 X 7

Pull thru's
130 X 8
150 X 8

reverse hypers with band
10 X 3

Pull overs
1 set both arms 150 X 8
1 set each arm solo
60 X 8
1 set both arms 100 X 15

Hammer curls
80 X 6 each side
immediately followed by strict dumbbell curls 32.5 X 12
75 X 8 each side
immediately followed by strict dumbbell curls 27.5 X 12