Back and Triceps

1) SUPERSET: Wide grip pulldowns (heavy) 10 reps superset skull crushers heavy 10 reps (5 sets, no rest)

2)QUAD SET: Single arm dumbbell row 12 reps, superset tricep French press 10 reps, superset pull-ups til failure superset tricep pushdowns 20 reps (5 sets) 

3) SUPERSET: [inverted] Bodyweight rows 10 overhand grip, 10 underhand grip, superset overhead rope extension 12 reps (5 sets)  

4) TRI-SET: straight arm pulldown 10 slow reps, superset rope pushdowns 12 reps, superset bench dips til failure (5 sets)