monday:back and shoulders

warmup: 5min light cardio

*60 sec rest in between sets
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close grip cable row with cable reverse flys
1.8 rows / 10 flys
2.7 rows / 9 flys
3.6 rows / 8 flys
4.5 rows / 7 flys
5.4 rows / 6 flys
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lat pull wide grip with shrugs
1.8 pull / 10 shrug (slow)
2.7 pull / 9 shrug (slow)
3.6 pull / 8 shrug (slow)
4.5 pull / 7 shrug (slow)
5.4 pull / 6 shrug (slow)
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military dumbells with shoulder raises (easy curl bar)
1.10 military / 10 raises
2.9 military / 9 raises
3.8 military / 8 raises
4.7 military / 7 raises
5.6 military / 6 raises
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75 pullups varying grips