FRIDAY
BACK TRAPS FOREARM
bb row 3x10-12 140-2x190kg10
pulldown plated 3x10 1 arm 160kg
t bar row bent over 3x12 80-120-140kg 10
pulldown behind 3x15 65kg
rope 3x12
Close grip high row 3x12 65kg
1 arm high cable 3x10 30kg
Rack pull 2x8 220kg


TRAPS
db shrug 2x15 50kg
bb shrug front 3x12 170kg
cable squeeze 3x15 64kg

Great session added bicep forearm too but never counted that’s it for the new year ready too keep pushing hard