The Workout
Back and Shoulders
Barbell Shoulder Press - 3 sets of 10 @ 95 and 135(2)lbs.
Seated Wide-Grip Row - 2 sets of 10 @ 190 and 225lbs. 1 drop set from 240(5) to 210(5) to 180(5)lbs.
Standing Shrugs - 2 sets of 10 @ 270 and 360lbs. 1 set of 7 @ 410 lbs.
Seated High-Row - 1 set of 10 @ 270lbs. 1 set of 6 @ 320lbs. 1 drop set from 320(7) to 270(5) to 180(10)lbs.
Seated Shoulder Press - 1 set of 10 @ 140lbs. 1 set of 6 @ 190lbs. 1 drop set from 190(6) to 140(7) to 90(10)lbs.
Pull-ups - 3 sets til failure
