12/7

Back and Shoulders: 

Lat pulldown wide: 3 warms, 145/8,8,8  drop set

Bent over row: 3 warms, 175/9 195/8,8  drop set

Rope pulldown:  1 warm, 110/10,11,10

Stand OHP:  3 warms, 140/3 150/3,5  drop set

Side lateral: 2 warms, 37/10,10,10  drop set

10 min cooldown

12/6

Legs

Squat: 4 warms, 235/5,10

Bar split squat: 2 warms, 140/8,10

Trap bar deads: 2 warm, 275/8,15

10 min cooldown