Start with rear shoulders
Peck deck machine once more But..
Single arm super slow mind muscle concetion, non stop left side right side and so on for 6 sets 12 to 15 rep's
1 x 15 warm up
2 x 25
2 x 35
2 x 45
Seated cable row ( wide grip)
1 warm up
1 x 30
3 working, Small or narrow grip 3 working
1 x 35
1 x 40
1.x 45
Next leg press row( on leg machine I showed you) super slow and controlled 3 working sets
3 x 20kg
Machine lat pull down( you choose machine) 4 working sets
1 x 25
1 x 35
1 x 45
1 x 55
Assisted chin up,, narrow grip 1 set failure, wide grip 1 set to failure
Traps you choose 4 sets
4 x 20kg each side
,
abs you choose
Seated ab crunch
4 x 30kg