back and shoulders

warmup : 5 min armbike
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shoulder overheads single arm / back extensions / cable rope chops
1. 15 each / 20 / 15 each side
2. 12 each / 20 / 15 each side
3. 10 each / 18 / 12 each side
4. 8 each / 18 / 12 each side
5. 20 each / 15 / 10 each side
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lat pulls / bent over rows / bent over reverse flys
1. 12 / 12 each / 12
2. 10 / 10 each / 15
3. 8 / 8 each / 18
4. 6 / 6 each / 20
5. 4 / 4 each / 20
6. 15 / 10 each / 20
7. 25 / 10 each / 20