TUESDAY (flex gym)
BACK TRAP BICEP

BACK
ISO row 3x10 132-152-176kg
pulldown behind 3x8 full stack
chest supported row 1 arm prime 3x10 80-90kg
seated row 3x10 52kg
superset pullover^ 54kg 10
plated reverse row 2x8 120kg
pull over machine 3x10 70kg
row 1 arm pin 3x10 50kg
upper back row machine 3x10 60kg

Shrug
db 3x10 25kg
superset cable 3x12

BICEP
cable curl 3x10 32kg
hammer curl 3x10 20-25-30kg
preacher 3x10 9 on stack