Day 16 - Workout

Back and Shoulder Combo with some Abs exercise

Single Arm Dunbbell Shoulder Press (Alternate)
1 set of 12x12.5kg DB
2 sets of 12x15kg DB
2 sets of 12x17.5kg DB

superset with

Barbell Row
1 set of 12x60kg
2 sets of 10x65kg
2 sets of 10x70kg

Lat Pulldown
2 sets of 12x60kg
2 sets of 10x65kg

superset with

Bent Over Lateral Raise
2 sets of 12x7.5kg DB
2 sets of 12x10kg DB

Seated Cable Row
1 set of 10x50kg
2 sets of 10x55kg

superset with

Front Plate Raise
3 sets of 10kg Plate

Single Arm Triceps Extension
3 sets of 10x10kg DB

Crunch
2 sets of 30 reps

Reverse Crunch
2 sets of 25 reps

Bicycle Manoeuvre
2 set of 20 reps