Shoulder And Back Workout

1) dumbell presses 4×12 superset wide grip chins 4×12

2) reverse grip front press 4×10 superset upright rows 4×15 superset regular grip chins 4×12

3) behind neck pulldowns 4×15 superset lateral raises 4×12 superset seated rows narrow grip 4×15

4) Plate front raises 4×15 superset rear deal flies 4×12 superset single armed dumbell rows 4×1

5) t-bar rows 12/10/8/6 dropset 20

6) machine shoulder press quad dropset 6/10/15/25