tues back/forearms


warm up
light barbell rows 25reps
light dead lift 25reps


deadlift 12,10,8,4 its all could get out of last one as put little extra than normal 6 rep max
t bar rows 10,8,6
lat pull down 10,8,6
barbell rows 10,8,6

fore arms
rolling bar on bench to fingers and back
same but standing and bar behind me at glute area