Back (Monday)

Barbell rows
50kg x 15
60kg x 12
70kg x 10
75kg x 7

Wide lat pull down
4 sets

Dumbbell rows
20kg x 15
25kg x 15
27.5kg x 15
27.5kg x 15

Seated rows
4 sets

Shoulders/Triceps (Today Tuesday)

Seated barbell press
50kg x 12
55kg x 12
60kg x 10
65kg x 7

Lying triceps extension
18kg x 15
23kg x 15
28kg x 12

Triceps pull down
3 sets

Triceps kickback superset with lateral cable raises
3 sets

Shoulder machine
3 sets

is it time?