pull ups

25 plate x 6
25 plate x 4
25 plate x 3
BW x 8

T-bar row (chest supported)
90 x 12
100 x 8
110 x 6

BB row (Yates)
185 x 10
205 x 10
225 x 6
245 x 3

Reverse curls (in plates)
40 x 12
50 x 12
60 x 8

hammers
40 x 10
40 x 10
45 x 10 40 x 3