Back / shoulders

Deadlift
1 x 10 - 60KG (warm up)
2 x 8 - 80KG
1 x 6 - 90KG

Military Press
3 x 8 - 37.5KG

One arm Row
2 x 8 - 30KG
1 x 8 - 32.5KG

Wide Grip Seated Row
3 x 8 - 59KG

Lat Pull Down
3 x 8 - 155

DB side raises
3 x 8 - 12.5KG (each DB)