FRIDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 2x15 44kg 25kg
pullover superset 2x10 21kg
cable pulldown seated 1arm 2x8 44kg
seated cable row 3x8 26kg
cable pulldown 3x12 26kg
v bar 3x8 52kg
pulldown behind 2x10 66kg
pulldown infront 2x10 66kg
bar standing upper back 3x12 45kg
seated row cable 2x10 73kg
seated row v bar 2x10 70kg
pull over db 2x12 32kg
Dorian dead smith 1x15 130kg



TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 30kg
db bent over 12-10-8 30-40-50kg
y raises on incline 2x10 12kg

TRICEP
rope pushdown 3x12-8 50-63-70kg
double rope 3x10 50kg
rope behind 3x8 50kg
pushdown easy bar 3x8 50kg
overhead rope 2x8 12kg
pushdown on assisted pull up 5x10 41kg

Very good session appetite been pretty low but perfect for this mini cut holding fullness thanks too deca npp eq combo you hardly get flat