TUESDAY
BACK TRAP TRICEP

BACK
pulldown behind 3x12-10-10 73-79-79kg
1 arm cable 3x12 25-39-39kg
t bar row 3x8 80kg
barbell from floor 2x10 100-120kg
seated row cable 2x10 70-90kg
pullover 2x15 21kg
cable upper back row 3x10 45kg
db 2 hands row posterior 2x10 50kg
rack pull 2x10 180kg


Shrug
db 3x10 50kg


TRICEP
behind head bar 3x15-12-10 30-35-40kg
pushdown 3x10 26kg
cable 1 arm pushdown 3x8 7.5kg
dip pin 2x12 100kg
rope behind head 3x12 10kg