back and shoulders alternating exercises w a 5 second rest between the drops in each est- I say drops weight remained constant just don't know what else to call it. I do a set, rest 5 seconds and repeat twice more. that's one set. did 3 rotations per exercise.
lat pulldown with dumbell shoulder press
modified bent over row w dumbells ( I stand almost erect I find this really hits the inner/ middle of my back) with side laterals
one arm row w front raises
prolly took abt 20-25 min and was gassed cardio wise and had reached muscular fatigue when I left.
