30 min treadmill pre
Back triceps
Behind the back bb shrugs just the bar 10lbs up 10lbs 4x16
Seated lat rows 50lbs 3x15
Cable rope tricep extension (lateral head) 80lbs up 10lbs 4x12
Cable rope lat pull over 50lbs up 10lbs 3x15
Smith machine JM press(long head) 80lbs up 10lbs 4x15
ISO low row...