this morning 08:30-10:30 am workout of the back muscles:
4 x 12-15 pronated wide grip pull down (80kg?)
4x 12-15 barbell row 80kg
4x 12-15 supinated narrow grip pull down (70-80kg?)
4x 12-15 t-bar row 35-40kg on the barbell
3x 10 pulls from below the knee 140kg
3x 12-15 barbell shrugs 120kg
4x 12-15 wide grip seated pulls to the sternum for rhomboids (50-35kg?) super set with 4x15-20 standing calf raise 40kg each side