*Back
- Assisted underhand pull ups 2 x 20,15
- Underhand Pulldown using preacher bar 3 x 12,10,10
- Close grip seated row drop set 4 x 4,6,6,8 drop 8
- Deadlifts 4 x 8,10,10,12
- Straight bar pullovers with straight bar 3 x 10,10,12
*Rear delts
- Super set
- Seated dumbbell flies 4 x 12,12,10,10,
- Cable reverse flies 4 x 10,10,10,10
*Traps
- Dumbbell shrugs 5 x 12,10,10,8,8
- Trap bar shrugs 4 x15,12,10,10
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