Back * Shoulders * Abs

warmup: 5min cardio
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alternating cable lat pulldown
1. 30
2. 24
3. 10

smith shrugs front and back
1. 10 front
2. 10 back
3. 6-8 front
4. 6-8 back
5. 4-6 front
6. 4-6 back

plate overheads - 45

cable swings - 45

machine abs - 100

incline leg raises - 50

side raises d-bell ( one arm at a time) -35 each arm