back,traps,abs,calves,treadmill
back
3 sets wide grip chins sets 12
tbar row front plate loaded outer grip 2.5 plates,3,3 and 25 ,,sets 10 then 2 plates x12 last set
hammer strenght underhanded pulldowns ,,2 plates side,2 and a 10 x2 10/8/8
cable low rows 165/180/195 reps 10 goal
rope standing pulls/stretch to waist x3
weighted hypers 3x12 with 45 plate
traps
shugs 185x12/225x10/275x10/275x10
reverse shrug on hammer chest press 3 plates,3.5,3.5 x12
abs 6 sets crunch roller machine
calves 5 sets standing calf raise 200x12,220x12,240x10 3 sets
treadmill