BACK AND SHOULDERS WORKOUT

[ ] Seated Cable rows: 4 sets of 12 to 15

[ ] Lat pull-downs: 4 sets of 12 to 15

[ ] Barbell rows: 4 sets of 12 to 15

[ ] One-arm rows: 4 sets of 12 to 15

[ ] Shrugs: 3 sets of 10 to 12

[ ] Upright rows: 3 sets of 10 to 12

[ ] Military press: 4 sets of 12 to 15

[ ] Side latetal: 4 sets of 8 to 12

[ ] Bent over Rear lateral: 4 sets of 8 to 12