10 sets x 3 reps of wide grip hammer chins for the lats, 10 sets x 10 reps of preacher curl for the biceps, and 5 sets x 30 reps seated wrist curl.
For the chin-up I used 15 lbs attached to my waist with a belt which is still really easy for me.
I added 5 lbs to my seated wrist curl so I am using 100 lbs now. I didn’t feel a lactic acid burn last workout but the forearm flexors did get sore. In fact they are still sore today.