4-6-10 Upper Back

One Armed Douche Bag Rows

90 x 7 each arm

95 x 6 x 2 each arm

105 x 4 right arm

95 x 4 left arm

Shrugs

3 plates x 12

4 plates x 5 ish

3 plates + 25's x 8

3 plates x 20

Lat Pull Down

180 x 8

200 x 8

220 x 6

close grip 200 x 8

Biceps Biceps Biceps Biceps

Upper Back

Pullups
BW+45 x 6
BW+55 x 6
BW+65 x 5, 4

D-bag rows
99 x 8, 8
124 x 8
Despite popular opinion that Kyle comes up with unnecessarily weird exercises, this exercise is actually a pretty good lat/upper back exercise.

Machine shrugs
5 plates/side x 18, 15, 15, 15

Dumbbell curls
45s x 8, 8
7 or 8 minutes rest
50s x 10