Back, Shoulders & Arms

45 Degree Lat Pulldown
10 sets of 10
30,45,60,75,90,105,120,135,150,150

3 supersets of:
DB Arc Row 10 reps @ 40,45,50
DB Bent Reverse Fly 12 reps @ 10

3 supersets of:
Cable Iso Alternating Row 10 reps @ 90
DB Bent Reverse Fly 12 reps @ 10 (not a typo, did this again)

4 supersets of 15 reps:
DB Curl w/ Fat Gripz 15,20,20,20
Dual Cable Shrug 100lbs

DB Hammer Curl, Press, Tricep Extension Combo
3 sets with 20lb DBs
1st set: alternate arms for 8 reps
2nd set: one side count up 1-5
3rd set: one side count down 5-1