Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups, with knees raised - 6, 6, 5

Barbell row @ 75lb - 12, 9, 9

Vertical row machine @ 70lb - 5 minute burn

Standing barbell curls @ 45lb - 12, 8, 8

Concentration curls @ 20lb - 8, 9, 8 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn