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

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

seated cable row
8reps@50kg, 8reps@60kg, 8reps@75kg (personal best)

seated high row
8reps@40kg eachside, 8reps@60kg eachside, 8reps@80kg eachside(personal best) supersetted 8reps@50kg

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


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

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

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