Shoulders, back, lats

Shoulders

• Barbell push presses: 3 sets of 10 (55lb)
• Dumbell lateral raises: 3 sets of 10 (15lb): 10 15 15
• Upright barbell rows: 3 sets of 10 (75lb)

Back

• Deadlift: 4 sets of 10 (205lb)
• Back squat: 5 sets of 3 (185lb): didn’t do it. Too much for my back after the deadlifts

Lats

(borrowed from here)

• Behind the back pull up: 1 set to failure, 1 set to failure (one arm each side), 1 set to failure
• Army pull up: 1 set to failure
• Regular pull up: 1 set to failure
• Hammer strength high row: 3 sets of 10 reps, 180lb

Cardio

• Cycle for 10 minutes