Back/Triceps:
A)Wide Grip pull-ups: bodyweight for 3 sets of 10 reps
B1)Close Grip (V-handle) Pulldowns: 135 lbs for 3 sets of 12,11,8 reps..followed by:
B2)Tricep Pressdown (w/Rope handle): 90 lbs for 2 sets of 10 reps, 80 lbs for 1 set of 10
C1)Wide Grip Seated Cable Rows: 120 lbs for 3 sets of 10..followed by:
C2)Tricep Pressdown (w/straight bar): 120 lbs for 2 sets of 12 reps, 130lbs for 1 set of 8
D1)Hammer Strength Iso-Row: 185 lbs for 3 sets of 10 reps
D2)Lying DB Skullcrushers: 27.5 lbs for 3 sets of 10 reps
Biceps:
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