Back & Biceps Workout

Reverse Grip Pull Ups (as many as you can till failure unassisted)
Then 2 sets of 8 assisted

Wide Grip Lat Pulldown

Close Grip Lat Pulldown
superset with
Cable Bicep Curl

Reverse Grip Seated Cable Row
superset with
Hammer Curls

Straight Arm Pulldown
superset with
Alternating Dumbbell Bicep Curl

Rest time: 60 seconds between sets
Superset: Completing one exercise straight after the other without rest.

Remember to always warm up and cool down before and after exercise to help prevent injury. You want to lift as heavy as you can while still maintaining proper form. You only want to be able to complete the prescribed number of reps. If you are performing 10 reps and you reach 10 and feel like you could have done 5 more, then you need to increase your weight. If you want to know how to perform a certain exercise, you can find it here.