Back and Shoulder Workout

1. Dumbbell Row 3x10

2. Lat Pull Down 3x10

       a. Dumbbell Military Press 3x15

3. Seated Cable Row 3x20

       a. Face Pulls 3x12

4. Dumbbell Lateral Raises 3x10

       a. Dumbbell Front Raises 3x10

5. Pull-ups 3x max effort

6. Shoulder Internal and External rotation (use light weight on cable machine) 2x form failure (strict)