TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg