MONDAY
BACK TRAP TRICEP

BACK
bb row 2x10-8 140-160kg
Dorian dead 2x8-10 160kg
pull up machine 3x12-8-8 32-18–18kg
pull down cable 3x8 30kg
cable pulldown seated 3x10 30kg
cable on seat both hand pull-down 2x10 44kg plus 25kg
pullover cable 3x10 23-26-26kg
cable pulldown seated 1arm 2x8 30kg
v bar 2x8 66kg
pulldown behind 2x10 66kg
pulldown infront 2x10 52kg
bar standing upper back 3x10 45kg
seated row v bar 2x10 70kg
pull over db 2x12 40kg
db row row 2 hand 2x10 32-36kg


TRAPS
pec fly 3x10 91kg
Cable shrug 3x12 30-44-44kg
db bent over 2x12 34kg
y raises on incline 2x12 16kg

TRICEP
pushdown 1 arm cable 3x10-10-8 19-21-21-23kg
double rope 3x10 17-18-21kg
rope overhead 3x10 21kg
rope behind 3x10 7.5kg
pushdown on assisted pull up 3x10 50kg

great start to the week feeling good these next 4 week will be the last of this cut then back into a bulk weight holding 125kg food upped 4000 and will hold here