Today I did a back and biceps session with a client of mine. The session was as follows:

Warm-up – mobilisation then light dumbbell incline row slowly increasing the weight.

1. Incline dumbbell row. 10-12reps. 3sets. 3030.
2. Bent over barbell row. 10-12reps. 3sets. 3030.
3. Preacher curl. 8-10reps. 5sets (3 normal grip, 2 wide grip). 3030.
4. Seated hammer curl. 8-12reps. 3sets. 3030.
5. Lat pull down. 10-12reps. 3sets. 3030.
6. Barbell curl. 8-10reps. 3sets. 3030.