Back and Shoulder

Superset:

1. Lat pulldowns: 3 sets, 8-12 reps
2. 1. Double drop set on the last set
   2. 10 second stretch at the end the end of each set
3. Dumbbell rear lateral raises: 3 sets, 12-15 reps
4. 1. Isometric hold for 3 sets of 10 seconds on the last set

Superset:

1. Dumbbell presses: 3 sets, 8-12 reps
2. Weighted neutral grip pull-ups: 8-12 reps
3. 1. Body weight for AMRAP on the last set

Superset:

1. Cable rows: 3 sets, 8-12 reps
2. 1. Emphasis on the stretch on the last set
3. Dumbbell laterals: 3 sets,15-20 reps
4. 1. Full ROM failure on the last set

Cardio

Arc trainer

20 min, 338 cal