7.5.
in the morning:
Back
Straight Arm Pulldown 4 x 10-15
Lat Puldown
50kg/110lbs x 10
55kg/121.5lbs x 10
55kg/121.5lbs x 8
55kg/121.5lbs x 8

Underhand Pulldowns
3 x 50kg/110lbs x 10

Seated Cable Row
3 x 65kg/143lbs x 10

One Arm Dumbbell Row
40kg/88lbs x 8
50kg/110lbs x 8
50kg/110lbs x 6

Seated Machine Row
3 x 65kg/143lbs x 10

Extension 3 x 12

+ ABS

in the afternoon:
30min running + Triceps

6.5.
45min cardio
5.5.
Shoulders + Biceps + Chest + Abs + 30min orbitrack