Back and Bi’s

Jump rope for 10 min.

Wide grip lat pull down 5 x 12
Lat pulldown under grip 5 x 12
Single arm DB Row 5 x 12 each arm

DB bicep curls 5 x 12
Single concentrated bicep curl 5×12
Bicep curl with barbell 5 x 12.
Drop weight till 8-10
Drop weight till failure.

Jump rope for 10 min.