MONDAY
BACK TRAPS TRICEP
pulldown plated 1 arm 3x10 200kg
Plated row 3x12-8 160-200kg
seated row 3x12 105kg
superset rope 3x10 20kg
pulldown behind 3x10 75kg
superset from 65kg 10
1 arm high cable 3x10 64kg
rack pulls 2x10 200kg

TRAPS
Smith shrug front 3x12 160kg
Smith shrug behind 3x10 160kg
cable squeeze 3x15 21kg

Tricep one arm cable 3x12 23kg
rope pushdown 3x12 50kg
1 arm rope 3x12 16kg

Added rack pulls back in feel these are really needed for that thickness I feel this back workout is the best I feel it the most