Back + triceps and shoulders + biceps

Didn't got time to write my last workouts. Just running out of time every day. And there is still so many undone things. Diet was the same as last time. 

Thursday Back + Triceps

6-8 reps each set if no reps info given

Wide & Narrow grip pull ups

Set 1 Wide grip 8

Set 2 Wide grip 8

Set 3 Wide grip 8

Set 4 Narrow 8

Set 5 Narrow 8

Set 6 Narrow 8

Seated Row Narrow grip

Warm up 20 reps x20kg

Set 1 40kg

Set 2 30kg

Set 3 40kg

Standing Pullover 

Warm up 20 reps x 20kg

Set 1 22kg

Set 2 22kg

Set 3 25kg

Heavy Deadlifts

Warm up x20 reps 40kg

Set 1 70kg

Set 2 60kg

Set 3 60kg

T-Bar Row

Warm up x20 reps 20kg

Set 1 40kg

Set 2 40kg

Set 3 40kg

Back Extentions x10-12

Set 1 no kg

Set 2 5kg

Set 3 10kg

Set 4 10kg

Dips 

Set 1 8 reps

Set 2 8 reps

Set 3 9 reps

Bar dips - lying triceps extentions

Warm up x20 reps 12kg

Set 1 17kg

Set 2 17kg

Set 3 22kg

Rope pull down

Warm up x20 reps 10kg

Set 1 11,5kg

Set 2 10kg

Set 3 10kg

Overhead two handed triceps extention

Warm up x20 reps 5kg

Set 1 10kg

Set 2 10kg

Set 3 12,5kg

Friday Shoulders + Biceps

6-8 reps each set if no reps info given

Db shoulder press

Warm up x20 5kg

Set 1 10kg

Set 3 12,5kg

Set 3 dropset 10kg/7,5kg/5kg/2,5kg

Seated shoulder press machine + one hand lateral raise

Warm up x20 machine weight + 2,5kg

Set 1 2,5kg + 5kg

Set 2 5kg + 5kg

Set 3 7,5 + 5kg

Front raise plate with turn + lateral raises

Warm up x20 5kg + 5kg

Set 1 5kg + 7,5kg/5kg

Set 2 5kg + 7,5kg/5kg

Set 3 5kg + 7,5kg/5kg

superset Rope face pull + reverse fly

Warm up x20 20kg + 7,5kg

Set 1 30kg + 7,5kg

Set 2 30kg + 7,5kg

Set 3 40kg + 7,5kg

Biceps Curl cable, a few fast a few slow

Warm up x20 10kg

Set 1 10kg

Set 2 10kg

Set 3 10kg

Incline DB Curl

Warm up x20 2,5kg

Set 1 7,5kg

Set 2 7,5kg

Set 3 5kg

Alternate Hammer Curl

Warm up x20 5kg

Set 1 5kg

Set 2 7,5kg

Set 3 7,5kg