Back and bicep day

Been so busy. Sorry I'm late. 

Shoulder press: 12 reps

Shrugs: 15 reps 

Reverse flies: 12 reps

Circuit repeat 5 X's 

Seated barbell curl: 15 reps 30 lbs

Set1-5: seated 15 reps

Set6: till failure

Single arm barbell curl:

5 sets: 12 reps per arm 15 lbs

Seated row: 

Set1: 45 lbs 15 reps

Set2: 55 lbs 12 reps

Set3-4:60 lbs 12 reps

Set 6: 65 lbs 12 reps

Lat pulldown: 

Set1: 45 lbs 15 reps

Set2: 55 lbs 12 reps

Set3-4:60 lbs 12 reps

Set 6: 65 lbs 12 reps

Military press: 35 lbs

5 sets: till failure

Seated arm curl: 

5 sets 6 reps per arm 10 lbs