W1/D2 Back, delts & traps

*Back Warm up sets - Deadlifts 4 x 15,12,10,10 - Wide grip lat pulldown 2 x 20,15 Working sets - Wide grip lat pull down 3 x 15,15,12 - Bent over row (overhand grip) 4 x 8,8,10,10 - 1 arm dumbbell row 3 set 10 drop 8 x 10-8,10-8,10-8 - 1 arm pulldown 4 x 10,10,12,12 *Rear delts - Bent over dumbbell flies 4 x 15,12,10,10 - Reverse peck deck 3 x 15,12,10 *Traps Superset - Dumbbell shrugs 4 x 15,12,10,10 - Barbell shrugs 4 x 10,10,10,10