Tricep and back day
Singel arm tricep cable extension
Set 1: 15kg- 18rep
Set 2: 15kg- 15rep
Dropset 10kg- 8rep
Single arm lat focused low row
Set 1: 85kg- 10rep
Set 2: 85kg- 9rep
Chest supported dumbbell row
Set 1: 40kg each- 10rep
Set 2: 40kg each- 9rep+ 4reps of kelso shrug
Seated neutral grip cable row
Set 1: 80kg- 18rep
Set2: 80kg- 15rep
Lying incline long rope push down
Set 1: 20kg- 15rep
Set 2: 20kg- 14rep
Set 3: 20kg- 12rep
Seated machine shrug( pause at contraction)
Set 1: 110kg- 13rep
Set 2: 110kg- 12rep
Set 3: 110kg- 11rep
Had a incredible session eq hunger is through the roof sobbing down good amount of carbs pump is really insane!!