Back, arms

Today I had a 2.5 hour workout with Fransico. 

Db pullovers 6 sets up to 75lb 

Stiff arm rope pulldowns 4 sets

Front pulldowns 3 sets

Francisco walks into the gym

Barbell rows 4 sets

Db rows 4 sets

Hammer strength upper rows 4 sets, last set drop set

Front pulldowns 4 sets

Cable rope rows 4 sets last set drop set

Back crunch on rear fly machine 4x12

Shrugs 4 sets

Pushdowns 7 sets last set crazy eights

Triceps machine extensions 4 sets

Rope Pushdowns superset with bent over rope extensions 4 sets

Triceps extension with hammer strength machine 4 sets

German incline tricep extensions 4 sets

Dip machine 4 sets

Hammer strength curl machine 4 sets

Ez curls 3 sets

Reverse incline curls 3 sets

Concentration curls 3 sets