THURSDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 2x12-8 44kg 25kg plus 15kg
pullover 3x10 23kg
cable pulldown seated 1arm 2x8 32kg
seated cable row 3x10 26kg
seated row machine cable 3x10 73kg
cable pulldown 3x8 26kg
v bar 3x8 59kg
pulldown behind 2x10 66kg
pulldown infront 2x8 66kg
bar standing upper back 3x8 45kg
seated row v bar 2x10 70kg
pull over db 2x12 34kg
Dorian dead smith 1x15 130kg



TRAPS
pec fly 6x12 64-73-82-91kg
Cable shrug 3x12 30kg
db bent over 12 32kg
y raises on incline 2x10 12kg

TRICEP
pushdown v bar 3x10 44-44 plus 20kg 44 plus 20kg
double rope 3x10 21kg
rope behind 3x10 21kg
overhead rope 2x8 14kg
pushdown on assisted pull up 3x10 50-59-70kg