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

seated high row
8reps@40kg eachside, 8reps@80kg eachside, 8reps@60kg eachside
superset on overhead pulldown cable row 8reps@70kg
then seated high row 8reps@60kg eachside
then repeated another twice at 60kg

overhead pulldown cable row
8reps @50kg, 8 reps @80kg , 8reps @95kg
8reps@95kg

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

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


Biceps
seated dumbell preacher curls
[email protected], 8reps@20kg, 8reps@25kg
superset barbell curl 8reps@20kg
rested then repeated twice

seated dumbell curls
8reps@20kg
superset barbell curl 8reps@20kg
rested then repeated

dumbell curls
3sets of [email protected]
dropped to 12kg inbetween each set without rest

seated preacher curl machine
8reps@35kg, 8reps@50kg

protein shake when got home