Shoulder + Lats + Abs

24.3.
Shoulders
Back Flyes 4 x 10

Dumbell Press
16kg/35.3lbs x 10
22kg/48.5lbs x 8
3 x 26kg/57.3lbs x 6

Barbell Press Behind Neck
20kg/44lbs x 10
30kg/66lbs x 8
35kg/77lbs x 6
35kg/77lbs x 6

Lateral Cable Raise 10 - 8 - 10

Front Cable Raise 10 - 8 - 8 + Barbell Raise Over Head 3 x 10

Lats
Straight Arm Pulldown 4 x 10- 10 - 8 - 8

Lat Pulldown
40kg/88lbs x 10
45kg/99lbs x 10
50kg/110lbs x 10
50kg/110lbs x 10

Underhand Cable Pulldown
4 x 40kg/88lbs x 10

some abs :)