Shoulders & Back Combo Workout

Part 1
-Dumbell shoulder press 10 reps
-Lateral raise 12 reps
-Assisted chinup 12 reps
(4 sets)

Part 2
-Dumbell row 12 reps each arm
-Arnold press 10 reps
-Dumbell front raise 10 reps each arm
(4 sets)

Part 3
-Seated close grip cable row 12 reps
-Wide grip pulldown 10 reps
-Lower back extensions 15 reps
(4 sets)