FRIDAY

BACK TRAP
cable on seat both hand pull-down 3x12 44kg
^superset pullover 3x10 30kg
1arm cable pull-down 3x10 30kg
cable pulldown 3x12 30kg
cable row seated 1 arm 3x10 44kg
lat pull-down Infront 3x12 79kg
bar standing upper back 3x10 39kg
bar wide pulldown 2x10 79kg
v bar pull-down 2x8 73kg
seated row 3x10 50kg
db row 2 hands 2x10 30kg
db pullover 3x20 16kg




TRAPS
cable rope 3x12 19kg
db shrug 3x15 42kg
1 set failure 20kg
Machine 4x15 50kg

Workout done in 50 minutes hard intense basically no rest missed out dead’s bb row but do it next week