Back/Traps

40 mins cardio

banana,gatorade

BACK
3 warm up sets bent over BB rows*bar,95,135x15*
3 working sets bent over BB rows*185x10,225x5,225x5*
4 sets pulldowns *reverse med grip*150x6,190x6,210x5,230x5*drop to 170x4*
3 sets seated rows*200x8,230x10,260x6*drop to 200x5*
2 sets HS high row machine*160x7,160x5*lbs per side*
TRAPS
2 sets standing DB shrugs*90x6,95x6*
3 sets cable upright rows w/ez bar*120x6,140x8,140x8*