MONDAY
BACK TRAPS TRICEP

BACK
pull up assisted 3x15-12-10 23-18-14
superset rope pullover 3x12 19-21-21
easy bar row 2x10-8 130-150kg
standing cable row 2x8 44kg
pull-down close upright 2x10 59kg
pulls down wide bar 2x12 73kg
seated row long bar 2x10 77kg
cable seated high row 2x12 21kg
machine 1 arm row cable 2x12 66kg
pulldown behind 2x12 59kg
rack pull 2x10 140-180kg


TRAPS
cable long bar 3x15 43kg
db shrug 3x15 30kg

TRICEP
rope pushdown 3x12 50-57-57kg
rope skull 3x12-10 63kg
pushdown bar 2x10 77kg
cable behind 2x8 10kg

great session pump held through out crazy volume but needing too push these sessions hard like last post listen to my body but it felt great