18.1.
Triceps
Close Grip Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 6
90kg/198.4lbs x 4
60kg/132lbs x 10

Dumbell Triceps Extension
22kg/48.5lbs x 10
24kg/52.9lbs x 10
26kg/57.3lbs x 10
28kg/61.7lbs x 10

Kick Back 3 x 10kg/20lbs x 8

Lats
Lat Pulldown
30kg/66lbs x 15
3 x 35kg/55lbs x 10

Underhand Cable Pulldown
4x 35kg/77lbs x 10

Bent Over Barbell Row
4 x 50kg/110lbs x 10

Ball Extension 4 x 15

+ abs