Step up your game!

So today I trained with a buddy of mine named martin. He was helping with pushing myself a little bit further to see how far I can go. So my workout set is a bit different than usual. 

Today's workout: 

Smith machine delt press: 5 sets 12 reps 20 lbs

Smith machine front rows: 5 sets 12 reps 20 lbs

Curls: 5 sets 12 reps 30 lbs barbell 

Isolation curls: 5 sets 12 reps with a pause ever 6th reps 10 lbs dumbbells 

Hanging bicep curl: 5 sets 12 reps per arm 12.5 lbs

Lat pulldown: 6 sets 3 sets forward 3 sets behind the back

12 reps each set backward set 55 lbs

Forward sets 60 lbs

Cardio jump rope: 20 mins