Tuesday workout

The guys-

Db alternate curls- 4x8
Db Halves- 7 half reps from the bottom, 7 half rep from the top to half way, then 7 full reps do 1 set. Use a weight that is 60% of what you were using for alternate curls
DB rows- 3x12
Tower rows- 3x15 You can do V grip Lat pull ins and get the same result, just make sure to pull the shoulder blades together on each rep.
Db High pulls- 3x8
Hanging sit ups- as many as you can. I did 17, then 50 crunches.