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#1 Chin up's

#1 50 lb assist x20
#2 40 x15
#3 40 x15

#2 Seated rows

#1 60 x15
#2 70 x12
#3 80 x10

#3 Low row machine/alternate

#1 55 x15
#2 65 x12
#3 75 x10

#4 Standing cable rows

#1 60 x15
#2 70 x12
#3 80 x10

Traps

#1 Dumbbell shrugs

#1 50 x15
#2 55 x12
#3 65 x10

#2 Barbell shrugs

#1 135 x15
#2 155 x12
#3 175 x10

#3 Seated shrugs

#1 90 x15
#2 110 x12
#3 120 x10

Treadmill for 30mins at5%incline at 3.8 speed.PWO 8 oz grape juice/PPWO 6 oz meatloaf.