Great back and shoulder workout today, really "felt" it. My back was worked great, and then my shoulders equally well.

Back

Superset chins with assist with V bar pulldowns(again, used the assist to make certain of perfect form)
Sets.....50x10,30x10,20x8,20x8/80x10,100x9,100x8

Bent over rows(did these on the smith so again I could get set and row with consistent form...weights are plates only, do not count smith)
Sets...90x10,110x10,130x10

One arm dumbbell rows
Sets....50x10,55x10,60x10

Decline dumbbell pullovers
Sets....40x10,40x10,40x10

Hypers
Sets....3 sets of 10 with 25 lb. plate


Shoulders

Cable side laterals(30 second static hold)
Sets....40x12,50x12,60x12

Bent over rear laterals
Sets....40x15,40x15,45x13

Barbell shrugs to the front
Sets....225x15,225x15,225x15

Behind the back shrugs(cables)
Sets....160x25,160x25

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