Back/Shoulders

Stiff-legged deadlifts
100kg x 5 reps x 5 sets

Barbell Rows
60kg x 12
70kg x 10
75kg x 10
80kg x 9

Superset with seated shoulder presses
15kg x 15
17.5kg x 12
20kg x 9
20kg x 8

Wide grip pull ups
6 reps x 4 sets

Superset with lateral raises
4 sets x 20 reps

Dumbbell Rows
20kg x 20 reps x 3 sets

Superset with seat front raises and rear raises

Dumbbell shrugs
tri set x 2

10-10-2-20 Shoulder press machine

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