12/24/14 Workout - Back and Biceps (49 sets)

AM Workout (weight/reps)

Seated Cable Rows
90/20, 90/16, 105/10, 120/8

Low Cable Rows 
125/20, 140/12, 155/10,
170/10, 185/8, 200/6

Face Pulls

80/30, 95/10, 110/10, 125/8

Behind the Neck Pulldowns

30/20

Front Pulldowns

50/10, 60/10, 70/8, 90/6

Negative Rep Pulldown

150/2, 150/2

Smith Machine Shrugs

135/20, 145/10, 150/10

Smith Machine Bent-Over Rows

95/20, 115/10, 125/10,
135/10, 185/3, 185/2

Hammer Strength Pulldowns

90/20, 90/10

Hammer Strength Rows 
60/20, 80/20, 100/20, 120/10

Incline Dumbbell Curls
10/20, 15/10

Crossbody Hammer Curls
25/10

Cybex Preacher Curls
10/50, 20/10, 30/10, 40/10

Incline Dumbbell Hold/Stretch
55 lbs - 30 seconds

Reverse Barbell Curls
20/20, 30/8

Cybex Pulldowns
90/20, 50/30

Cybex Rows
70/30

Cybex Rear Delt Flyes
60/17