Back/ shoulder/ triceps

1. row machine 1000 meters at 200meters/ minute

2. Seated lateral raise 3 sets of 30, superset rear delt flies 3 sets of 15

3. Dumbell shoulder press 3 sets of 20, superset seated dumbell half curls 3 sets of 15

4. Tricep pushdowns 3 sets of 25, superset rope curls 3 sets of 15