MONDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 3x10 160kg
Plated row 3x12-8 160-2x200
seated row 3x12 115kg
superset rope 3x12 20kg
pulldown front 3x12-8 79-2x86kg
superset behind 10-8
bb row 2x10 140kg slow
1 arm high cable 3x12 30-35
Pullover 3x15 20-26
rack pull rest pause 2x10 180-220kg

TRAPS
Plate shrug 3x10 130kg
Plate shrug high 3x12 80kg
db shrug 2x15 drops

FOREARM
reverse curl 4x15 30kg
cable curl 3x120 30kg
cable curl side 3x15 22kg

TRICEP
rope pushdown 3x10 50kg
arm pushdown 27kg
1 arm rope reverse 3x10 18kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg

1 hour morning cardio
loving the training starting too feel the diet a bit today but still pushing on