thanks had to split up arms so could get two leg days
but doing ham/calf and quad day


tue
back/bi

lat pull down 7 sets 12-20
dumbbell row 4 sets 10 each arm all 4 sets
close grip cable row 4 sets 12-20
wide grip cable row 4 sets 12
deadlifts 3 sets 6-8 reps haven't done deadlifts in while and was struggling at 160kg couldn't believe it these will be in now

ez bar preacher curls 5 sets 10-15
dumbbell curls 4 sets 10 each arm
standing barbell reverse curl 4 sets 12
then done quick pump on cable machine light 30 reps this burned like hell only the one set