BACK/SHOULDERS

Stiff Legged Deadlift (FULL RANGE OF MOTION WOHOO)
60kg x 8
80kg x 5
100kg x 5
110kg x 4

Standing military press
30kg x 10
35kg x 10
40kg x 6
45kg x 4 (assisted)

Superset with wide grip pull ups
4 sets x 6 reps

Chest supported rows
20kg x 12
40kg x 10
50kg x 8

Superset with lateral raises
3 sets x 15 reps

Seated rows
4 sets x 15-13-10-8 reps

Superset with barbell shrugs (smith machine)
4 sets x 30 reps

Front raises superset with rear raises
3 sets