12/10 Back and arms

70.85kg

Kroc row

20kg DB 1x22 each

Standing alternating curl

7.5kg DB 3x12 each

Preacher curl (long EZ bar)

5kg each 6/8/6

Chest supported row (neutral grip)

20kg 15

30kg 2x12

Tricep rope extension

15kg 15/12+3/8

Short rest time. 

Standing cable curl

15kg 15/10/12