MONDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 2x15 44kg plus 35kg
cable pulldown seated 1arm 3x12-12-8 30-35-44kg
seated cable row 3x15-12 30-35-37kg
cable pulldown 3x12 26-30-30kg
pullover 3x10 21kg
pulldown behind 2x12 66kg
pulldown infront 2x10 73kg
v bar 2x10 66kg
bar standing upper back 3x12 45-52kg
seated row cable 2x10 73kg



TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 44kg
db bent over 12-10-8 30-40-50kg


TRICEP
rope pushdown 3x12-8 50-63-70kg
double rope 3x10 44kg
rope behind 3x12-10 57-63-63kg
pushdown easy bar 4x10 44-63-90kg
overhead 2x12-8 12-17kg
pushdown on assisted pull up 3x10 68kg

another good session pump tendon in shoulder little nippy but seeing someone we’d hopefully help it but overall good just need too train smart didn’t deadlift or db pullover