THURSDAY
BACK TRAPS FOREARM TRICEP

BACK
Pulldown 3x12 66kg
pulldown behind 3x12 45kg
db row 2x12 50kg
smith row 2x10 120kg
db high row (upper back) 3x10 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate


TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg