MONDAY
BACK TRAP TRICEP


BACK
pull up assisted 3x10 23kg
pulldown with cable 3x8 73-79-79kg
smith 1 arm row 2x10 40kg
smith row dead stop 2x8 120kg
pullover cable 3x12 23kg
pin machine 1 arm row cable 2x10 86kg
seated row 2x10 63kg




TRAPS
plated chest trap middle back 2x12 70kg
upright row 3x12 23kg
smith shrug 2x12 120kg

TRICEP
jm smith 2x8 50kg
close grip slight incline 2x8 80kg
easy bar cable behind 3x8 32kg
pushdown 3x10 32kg
1 arm cable behind 2x10 12-14kg
kickback cable 3x8 7.5kg

Really finding the exercises now will be hitting everything twice a week depending on feel but it’s the goal much less volume 293 lets hit 300

Food up 7500 now




dorsey high school