TUESDAY (flex gym)
BACK TRAP BICEP

BACK
pulldown behind 3x12 full stack
pulldown 3x8 70kg
Panama low row 3x10-8-8 70-80-80kg
seated row pin 3x10 80kg
seated row cable 3x8 70kg
superset pullover^ 34-37-37kg 8
plated reverse row 3x8 80kg
pull over machine 2x8 100kg
iso row 1x9 175kg
db 2 hands posterior row 1x7 70kg


Shrug
db 3x10 40kg


TRICEP
pushdown handle 3x10-8-8 70-82-82kg
cable 1 arm pushdown 3x10-8-8 34-36-36kg
pin push 3x10 70kg
dip pin 3x8 100kg
overhead pin 2x8 35kg

I did a total of 14 back exercises just went for it but biggest mistake dumbbell at the end fulled my back a little