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goosecasey: Back and Biceps Day T-bar rows with rope grip - 12 reps @ 180 lbs Bent over barbell rows - 12 reps @ 225 Pull ups - 16 reps at 210 (body weight) Straight barbell curls - 6 reps @ 135 + 2 sets of 6 reps @ 95 Hammer strength preacher curls