back , biceps, abs

warmup: cardio
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low row drops / heavy hammer dbell / crunches
1. 6, 8 / 12 total / 50
2. 5, 7 / 10 total / 50
3. 4, 6 / 8 total / 50

shrugs / heavy straight bar curl  / weighted back extension
1. 10 / 8 / 10
2. 8 / 7 / 10
3. 6 / 6 / 10

hammer strength lat pull / hammer preacher / dead bugs
1. 10 / 8 / 10
2. 8 / 7 / 10
3. 6 / 6 / 10

outside:
- 10 straight leg dead
- 6 curls
- 3 up downs