Ok, as promised I said I would break down my training regimen even further than the last post and show you an example workout. The exercises change fairly frequently and the reps are also changing somewhat frequently, but here was a recent workout;

Back/Biceps

*Pullups
*Dumbbell(DB)curls
*Seated Row
*Incline DB curls
*Back Extension
*Cable hammer curls
*T-bar row (I only add this in if I feel I have enough energy)

All are 3 sets of 15 currently. There you have it! It's not as glamorous as people think, pretty simple exercises.