MONDAY
BACK TRAPS FOREARM TRICEP
BACK
pulldown front 3x15 75kg
high cable row 3x10 73kg
t bar row wide 3x12 60kg
Dorian dead 3x10 140kg not this week
low cable row 3x10 73kg
seated row cable 3x15-12 73-86-86kg
TRAPS
Plate shrug forward 3x12 150kg
Plate shrug high 3x12 150kg
FOREARM
reverse curl 4x15 40kg
cable curl 4x15 30kg
TRICEP heavier stack
rope pushdown 3x15 20kg
cable in front 3x15 10-12.5-15-17.5kg
cable 1 arm 3x10 10kg
pushdown bar 3x12 20kg
kickback cable 3x8 10kg
good start to the week again solid wokout no racks lower still tight will now do one week on off these