Biceps, Forearms, Back:

Bar Curl: 80/7,5,5 rest pause
Hammer Curl: 25/10,9 normal sets
Lat Pull Wide: 120/7,5,4 rest pause
Bent Over Row: 165/8,7,7 normal sets

Again, I am not writing the warm ups sets, but I will dictate which sets are rest pause or straight normal tempo sets. The bigger lifts will be straigt normal tempo sets for the fact of safety!