THURSDAY
BACK TRAP TRICEP
cable on seat both hand pull-down 3x1544kg
^superset pullover 3x12 30kg
1arm cable pull-down seated 3x8 32kg
cable lat pulldown 1 arm 3x10 32kg
cable row seated 1 arm 3x10 30kg
easy bar 3x15 80kg
db pullover 3x20 18-24-24kg
lat pull-down Infront 3x12 59kg
bar standing upper back 3x12 39kg
pulldown behind 2x12 66kg
v bar pull-down 2x10 66kg
seated row 3x10 70kg
Dorian dead smith 2x10 90kg

TRAPS
pec fly 6x15 52kg
db shrug 2x15 upright
db shrug behind 2x15 20kg
y raises on incline 2x10 8kg

TRICEP
double rope 5x12 50kg
pushdown 4x10 57kg
overhead 3x8 14kg

another great session can see the thickness now