weds
back/bi

widegrip pull down 4 sets 8-12
barbell row 4 sets 8-12
close crip cable row 4 sets 8-12
hyper extensions 4 sets 6-10 havent done lot of these before really think ill stick to deads
machine row 7 sets 10 min rest between

incline bench dumbbell curls 4 sets 8-12
straight bar curls 3 sets 8-12
machine preacher curl 7 sets 10 min rest between

thrs
quads
deep squats 4 sets 8-10
leg press 4 sets 8-12
leg curl 4 sets 8-12
leg press 7 sets 10 min rest between
then had 3 sets on bad girl machine 8-12 reps

diet much same