Back and shoulder workout
Overhead press: 4 sets of 15 with barbell
Barbell rows: 4 sets of 12
Lat pulldown: 4 sets of 12 Superset Plate delt flyes: 4 sets of 12-15
Dumbbell bent over rows: 4 sets of 12-15
Straight bar pulldowns: 4 sets of 15 Superset Wide pushups: 4 sets of 12
Close grip seated rows: 4 sets of 12-15
Giant set:
Dumbbell front raises: 4 sets of 12
Plate hold in front: 30 seconds
Dumbbell side raises: 4 sets of 12-15
Smith machine upright row: 4 sets of 15 Superset Lateral raises: 4 sets of 10-12