Wide Grip Pull-ups 5 x 10 Super-set with,
Diamond Push-ups 5 x 20. rest 90 Seconds Between Sets
T-Bar Rows 10 x 10 x 50Kg Super-set with,
Skull-Crushers 10 x 10 x 30Kg. Rest 60 Seconds Between Sets
Reverse Grip Barbell Rows 3 x 10 x 40Kg Super-set with,
Narrow Grip Bench Press 3 x 10 x 60Kg. Rest 90 Seconds Between Sets
Barbell Front Shrugs 3 x 25 x 50Kg
Trap Plate Raise 3 x 10 x 15
Trap Band Extension 3 x 10
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From @tlc76