Normally this would be just back and abs, but since the gym is closed on Sunday, changed things around a bit to fit things all in.

Back

Wide grip chins
Sets....10xBW,10xBW,10xBW+10,10xBW+10

Bent over rows
Sets....95x12,115x10,135x10,155x10

One arm dumbbell rows
Sets....65x10,75x10,85x10

Chins close grip(shoulder width) with assist
Sets....50x10,40x10,20x10,7xBW

Close grip V bar pulldowns
Sets.....90x10,100x10,110x9

Hypers
sets...BWx10,BW+25x10,BW+25x10


Shoulders

Side cable laterals
Sets....45x12,55x12,65x11

Front EZ bar raises
Sets....50x10,50x10,60x8

Dumbbell rear laterals
45x15,45x15,45x10

Seated dumbbell shrugs
Sets...85x20,85x20


Abs

Lying weighted leg raises
Sets....BWx10,BW+10,BW+10

Upper cable crunches
Sets....120x20,165x15,165x12,

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