18/12/12

Press
55x5
62.5x5
70x7
Superset with:
Wide grip Pull ups
BWx3x12

Behind-neck press
50x2x8
50x1x10
Superset with:
Neutral grip Pull ups
BWx3x12

Seated dumbbell shoulder press
32.5x7
25x14
22.5x18
Superset with:
Narrow grip Pull ups
BWx3x12

Rear delt raise
10x3x20
Superset with:
Lat pulldown
60x15, 54x16, 47.5x20

Lat raise
(12.5x12, 7.5x16, 5x20) Dropsetx3
Superset with:
Single side cable row
50x3x16

Rear delt cable raise
22.5x1x20

Stiff arm press down
60x1x20

only 7. knn.