Thursdsys back & triceps workout

Yesterday I pumped my triceps. I's growing :D Today I'm going to visit my auntie, maybe she will do my stage suit because they are so expensive everywhere else. Will see. 

Thursday Back + Triceps

6-8 reps each set if no reps info given

Wide & Narrow grip pull ups

Set 1 Wide grip 8 reps

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 x20 20kg

Set 1 30kg

Set 2 40kg

Set 3 50kg/40kg/30kg/20kg

Standing Pullover 

Warm up x20 20kg

Set 1 20kg

Set 2 20kg

Set 3 20kg

T-Bar Row

Warm up x20 20kg

Set 1 40kg

Set 2 50kg

Set 3 55kg/40kg/20kg

Back Extentions x10-12

Set 1 5kg

Set 2 10kg

Set 3 15kg

Set 4 15kg

Bench dips 

Warm up x20 reps

Set 1 20 reps

Set 2 20 reps

Set 3 20 reps

Bar dips - lying triceps extentions

Warm up x20 12 kg

Set 1 17kg 

Set 2 17kg 20reps

Set 3 17kg 20reps

Rope pull down

Warm up x20 10kg

Set 1 10kg

Set 2 10kg

Set 3 10kg

Overhead two handed triceps extention

Warm up x20 10kg

Set 1 12,5kg

Set 2 12,5kg

Set 3 12,5kg