Back and traps

Seated row
pyramid up to heaviest set of 4

Standing cable row
4 sets of 20

Pullups
4 sets of 6

Lat pulldown
4 sets of 15

Bent over close grip row
4 sets of 12

Cable shrug warm up
4 sets of 20

Close grip smith machine shrug
4 sets of 20

DB shrug
4 sets of 5, pause and hold every rep

abs
4 sets of 20