BACK AND SHOULDERS DAY:

Clean and press: 22.5kg, 20kg, 17.5kg, 17.5kg, 15kg DROPSET —> 10kg (12 reps)

Upright row: 20kg, 20kg, 17.5kg, 15kg, 15kg, 15kg (10 reps)

Lateral raise: 14kg, 10kg, 10kg, 10kg, 10kg DROPSET —> 7kg (12 reps)

Bent-over single arm row: 10kg, 10kg, 10kg, 10kg, 10kg DROPSET —> 7.5kg (12 reps)

Arnold press: 14kg, 14kg, 10kg, 10kg, 10kg, 10kg (10reps) 

Reverse fly: 10kg, 7kg, 7kg, 7kg, 7kg DROPSET —> 5kg (12 reps)

Military press: 15kg, 15kg, 15kg (8 reps)

Shrugs: 24kg, 24kg, 24kg, 24kg 24kg DROPSET —> 14kg (15 reps)

Lat pulldown: 30kg, 30kg, 30kg, 30kg, 30kg DROPSET —> 20kg (8-10 reps)