Back / Shoulder / Abs

warmup 1 : cardio
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warmup 2 : 250 smith shrugs
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wide grip row / clean & press / rope crunches
1. 10 / 15 / 30
2. 12 / 12 / 25
3. 15 / 10 / 20
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incline row close grip / plate raises / gsps
1. 15 / 12 / 12
2. 12 / 12 / 12
3. 10 / 12 / 12
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lat pull / seated reverse row / russian twists
1. close 10 / 15 / 30
2. close reverse 10 / 12 / 30
3. mid 8 / 12 / 30
4. wide 8 / 10 / 30
5. wide 6 / 10 / 30