TUESDAY
BACK
pulldown close 2x11-8 100-120kg drops
pulldown behind 2x10 79kg
pulldown front 3x10 66kg
pulldown underhand 3x10-8 66kg
close pulldown 2x8 66kg
pull over 3x10 30kg
seated row 2x12 70kg
underhand row seated 2x10 45-54kg
cable row pin 2x8 66kg
smith row 2x12 60kg
pin upper row 2x8 66kg

TRICEP
Pushdown 3x12 40kg
rope pushdown 3x12
behind head rope 3x12
pin pushdown 3x12


TRAP
pin pull back 3x12 78-full stack
shrug db 3x15 50kg