June 23 - Exercise 45: Back and Biceps

Wide Front Pullups: 6.5 normal, 8.5 assisted
Lawnmowers: 10x per arm, 40 lbs. each arm
Twenty-Ones: 15 lbs., 7x 7x 7x
One-Arm Cross Body Curls: 12x per arm, 17.5 lbs. per arm
Switch Grip Pullups: 2-2 normal / 2-2-2-2 assisted
Elbows-Out Lawnmowers: 10x per arm, 35 lbs. each arm
Standing Bicep Curls: 10x, 20 lbs. per arm
One-Arm Concentration Curls: 10x per arm, 20 lbs. per arm
Corn Cob Pull-ups: 8x assisted (these are impossible)
Reverse Grip Bent Over Rows: 14x, 20 lbs. per arm
Open Arm Curls: 10x, 20 lbs. per arm
Static Arms Curls: 4-4-4-4, 20 lbs. per arm
Towel Pullups: 3-3-3-3 all assisted
Congdon Locomotives: 40x, 20 lbs. per arm
Crouching Cohen Curls: 10x, 20 lbs. per arm
One-Arm Corkscrew Curls: 10x per arm, 20 lbs. per arm
Chin-Ups (wide): 3.5 regular, 11.5 assisted
Seated Bent-over Back Flys: 10x, 20 lbs. per arm
Curl Up / Hammer Down: 12x, 20 lbs. per arm
Hammer Curls: 10x, 20 lbs. per arm
Max Rep Pullups (wide): 15x close grip assisted
Superman: -
In Out Hammer Curls: 8x, 20 lbs. per arm
Strip Set Curls: 20 lbs., 17.5 lbs., 15 lbs.

Ab Ripper X is stiiiiiiiiiiiiiiiiiiiil hard.