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 […