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Wide grip chins(free with weight strapped around waist)
Sets....10, 10x10,10x10,10x10

Shoulder width chins with assist on machine
Sets...50x10,30x10,10x7

Bent over rows
sets....135x10,150x10,150x10

One arm dumbbell rows
sets....70x10,85x8,85x7

Superset hypers with V bar pulldowns
Sets....25x10,25x10,25x10/100x10,110x10,120x6


Shoulders

Side cable laterals
Sets....45x12,55x10,65x9

Rear dumbbell laterals
sets....45x15,55x10,65x9

Standing shoulder presses to chin
Sets....95x10,115x6,125x3

Dumbbell shrugs(standing)
Sets....90x15,100x10

Good workout today....

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