Hammer rows x3, wide grip pull downs (front) x4, seated long cable rows x4, Close grip pull downs (back) x4, Close grip reverse pull downs x 4 (all progressive weight)
Incline dumbbell curl x 4(progressive), Run the rack dumbbell curls 37.5, 35, 32.5, 30, 27.5, 25lbs. Each set done to failure then grab the next lower weight no rest between sets, Scott Curls x4 (progressive) Behind Head Cable Curl x4 (progressive) hammer Curls x4 (progressive)
I got back into weight lifting in March, but when I was laid off from my oil industry job in June I was suddenly able to launch a four-days-a-week split rountine. Here is today's (lower body) routine, grouped for super sets:
Seated Military Press x3 Upright row x4 dumbbell lateral raise x 4, standing dumbbell press pinky up x 4, incline lateral raise x4 (weight added progressively for each set). Followed by vertical chair knee raise x4, torso rotation machine x 4.
1) 500 meter swim under 10 minutes--fastest lap and total times I've had since I've been back in the pool; followed immediately by
2) 10 miles hard cycling--PRed a few of my Strava segments and moved up the pecking order.