Back, Triceps, Abs

warmup

Bent over rows - dumbbell   8 / 6 / 4 three sets
Single arm shrugs - 20 / 10 / 15
Hammer strength dips drops 1, 2, 3, ... 10 ( one set )
Rope crunches 20 / 20 / 20

Dead lifts 12, 8 , 4 , 6, 10
close grip press (smith) into skulls 16 - 8 / 20 - 6 / 10 - 25
back extensions 300

outside