Today was a superset day. Nothing crazy but just seething to keep the body moving consistently:

Back extensions- 3 sets of 12

Lat pull downs
Rear Delts
3 sets of 15

T-bar row
1 arm row
5 sets of 12

Bent over rows
Dead lifts
3 sets if 15

Back extensions- 3 sets of 12


Ab giant set (3 total sets)

Planks- 30 secs
Obliques- 15 each side
V-ups : 15
100 crunche