20.2.
Back + Shoulders
30min walking uphill
20min orbitrack

Pullups 4 x 8-10

Lat Puldown
40kg/88lbs x 10
50kg/110lbs x 10
55kg/110lbs x 6 + 40kg/88lbs x 5
55kg/110lbs x 6 + 40kg/88lbs x 5

V Bar Puldown
55kg/121lbs x 10
60kg/132lbs x 10
60kg/132lbs x 10
60kg/132lbs x 10

Seated Rows
4 x 60kg/132lbs x 10

Extension + Back Flyes 4 x 10 + 4 x 15

Front Cable Raise 3 x 10

Smith Machine Press
50kg/110lb x 10
60kg/132lbs x 8
70kg/154lbs x 6
70kg/154lbs x 6

Lateral Raise 3 x 10kg/22lbs x 10