I like the layout of all of the back exercises, so I'll likely keep it in this format for the next couple of weeks. I changed the barbell curls/reverse curl order just to shake things up and decided I'll stick with three sets of dumbbell rows. I had planned on doing abs but felt really drained, so I'll go back and hit that hard tonight.

A.M. - Weights

Wide-Grip Cable Pulldown - 6/8/9/10
#{225, 220, 215, 210}

Medium Grip Cable Row (Palms Down) - 6/8/9/10
#{220, 215, 210, 205}

Close-Grip Cable Pulldown (Palms In) - 6/8/9/10
#{220, 215, 210, 205}

Alternating Twisting Cable Row (Palms Down to In) - 4/5/6/7
#{70, 65, 60, 55}

[Standing Smith Machine Row - 6/7/8/10
Smith Machine Inverted Pull-Up (Wide Grip) - 10/10/10/10]
#{180, 175, 170, 165}
#{Bodyweight}

[Standing Dumbbell Curls - 6/8/10
Standing Hammer Curls - 6/7/8]
#{50, 45, 40}
#{45, 40, 35}

[Standing Barbell Curls - 3-3-3/4-4-4/5-5-5 (Bottom-Top-Full)
Standing Reverse Barbell Curls - 6/8/10]
#{60, 50, 40}
#{60, 50, 40}

Bent Single Arm Dumbbell Row (Palm In to Forward) - 6/8/10
#{65, 60, 55}

Incline Bench Concentration Curls - 6/8/10-Failure
#{35, 30, 25}

[Pull-Up - Failure/Failure/Failure/Failure
Chin-Up - Failure/Failure/Failure/Failure (minimal rest)]
#{Bodyweight, Bodyweight, Bodyweight asst. 55 lbs, Bodyweight asst. 70 lbs}

Standing Straight Bar Cable Curls - 3 (Omni-Contraction Pauses)
#{50}

Est. Calories ~ 1025

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 495

P.M. - Abs

Full Crunch Machine - 15/20/25/Failure Drop Set
#{170, 155, 140, 170-155-140-125}

Ab Coaster (weighted knee raise) - Failure
#{65}

Weighted Decline Sit-Ups (slow) - 20/20/20/20
#{25, 25, 25, 25}

Overhead Cable Crunches - 20
#{30-50}

Est. Calories ~ 230