my back and biceps routine

I took the Hodge twins advice and went with high reps and fewer sets. i did 9 sets total 10 reps each...i was in and out of the gym in 25 mins.

-i did 3 sets of pull downs. i went heavy on the pull downs with 70 lbs weight

-then i did 3 sets of rear delt flies with 10 lbs.i think i might have gone too heavy on this coz my form was JACKED! I was feeling the flies more in my traps than my delts....i think i need to go down to 7.5lbs but my apt gym doesn't have 7.5lb dumbells.

-My last 3 sets were curls with 15 lb dumbells.