Back traps rear shoulders abbs are next
assistance chin ups 6 sets to failure
6 x sets to failure
1 arm machine row mid back,
1 warm up 20 reps slow and steady
1.x.20 warm up @ 40kg
3 working slow as **** 10 to 12 reps
1 x 45
1.x.50
1. x 60
High row 4 sets half fulls 10 to 12 reps lat pull downs super set with straight arm pull downs 2 sets 12 to 15 reps
1 x 40
1.x.50
1.x.60
Traps 4 sets shrugs ,shoulders to ears slow af 20 reps
4 x 20 x 20kg
Rear shoulders 4 sets 12 to 15 reps
1 x 35
1 x 40
1 x 45
1 x 60
Ab s your choice
Lift up knee crunchs
2 x 25