I am finally at home , one week workout without...it was missing me :))
10.2.
30min orbitrack
Back
Straight Arm Pulldown 4 x 10-15

Lat Pulldown
40kg/88lbs x 10
45kg/99lbs x 10
50kg/110lbs x 10
50kg/110lbs x 8

"V" Bar Lat Pulldown
3 x 50kg/110lbs x 8

Bent Over Barbell Row
2 x60kg/132lbs x 10
2 x 80kg/176.4lbs x 8

Seated One Arm Cable Rows 3 x 10


Shoulders
Back Flyes 4 x 10-15

Lateral Raise
4 x 10kg/22lbs x 10

Front Cable Raise 4 x 10

Smith Machine Overhead Press
40kg/88lbs x 12
50kg/110lb x 10
55kg/121lbs x 8
55kg/121lbs x 8

Machine Press 2 x 10

+ ABS