MONDAY
BACK TRAP TRICEP

BACK
bb row 2x10-8 140-160kg
rack pull 2x10 140kg
cable on seat both hand pull-down 2x12 44kg
^superset pullover 2x10 23kg
1 arm cable pull-down 2x10 23kg
cable row standing 2x15 32kg
lat pull-down Infront 2x10 66kg
machine row upper back 2x10 73kg



TRAPS
cable rope 3x12 23kg
smith shrug 3x15 80kg
y raises on incline 2x10 10kg

TRICEP
pushdown rope 2x-8 64kg
rope overhead 2x12 64kg
cuff 1 arm 2x12-8 14-17kg
pushdown 2x12 30kg

Best back session so far but so breathless added 5 minutes cardio will build it up