Back and shoulders

45 min stairmaster Level.7 to 9 Weight session EX1 Later pull down 45 kg 10 reps 60 kg 10 reps 80kg 5 reps 80 kg 5 reps 80 kg 3 reps 70kg 5 reps 70 kg 5 reps Ex2 Cable bent over row 50 kg 10 reps 80 kg 10 reps 80.kg 15 reps 80 kg 18 reps EX 3 Low face pulls 30 kg 10 reps 35 kg 8 reps 35kg 10 reps 30 kg 20.reps Ex 4 Single arm.row + DB fly 5 reps 5 sets 44 kg EX 5 DUMBELL DROP SET lateral raises 16 Kg 14 Kg 12kg 8 kg Failure reps 3 sets EX 6 DUMBBELL DROP SET front raises ( single arms) 14 Kg 12kg 8 kg Failure 3 sets