Back/Traps/Biceps

30 mins recumbent bike
15 mins tread mill
15 mins recumbent bike

banana,gatorade

BACK
3 warm up sets BB row*bar,95,135x15*
3 working sets BB rows*185x10,225x7,225x5*
3 sets pulldowns(reverse med. grip)*170x8,200x6,220x6*drop to 160x5*
3 sets seated rows(reverse med. grip) w/ez bar*220x8,250x8,270x5*
2 sets HS high row machine*135x9,180x5*lbs per side*
TRAPS
standing DB shrugs*90x7,95x7*
BICEPS
4 sets altern. DB curls*10x8,25x6,35x6,35x5*
3 sets preacher curl machine*40x20,60x20,60x12*done unilaterally*

stretching and icing/heat for my back