Day 3 , 4 and 5!

Day 3 - Back

Wide lats pull down
36kg x 10
50kg x 8 x 2

Close grip pull down
50kg x8
57kg x 5
57kg x 6

1h DB roll
22.5kg x 10 x 2
25kg x 6

deadlifts
50kg x 10
60kg x 6 x 2

Comments : first day of back .=) lets see how it goes next week

Day 4 - arm
Superset
Ez bar curl
tricep rope pull down

15kg x 10
36kg x 8

15kg x 10
43kg x 10

15kg x 7
50kg x 7

DB curl
Seated db raise

10kg x 10
15kg x 10

10kg x 10
15kg x 10

10kg x 7
15kg x 10

Db hammercurl
Ticep horseback kick

10kg x 10
5kg x 10

10kg x 10
7.5kg x 10

10kg x 9
7.5kg x 10

Day 5 - Shoulder

Injury prevention rotary cuff execise - 5kg x 10
7.5kg x 10

Reverse flyes
5kg x 12 x 1
7.5kg x 12 x 2

Front raise ( dumbell ) 5kg x 8
7.5kg x 10
7.5kg x 8

lateral raise

5kg x 12
 7.5kg x 8
7.5kg x 7

Military press

25kg x 8
30kg x 8
30kg x 6 x 2

Db shrugs 20kg x 10 x 3

Comments : long time not doing military press. =)  first week was going slow to know my limits for 6 reps - 10 reps. Next week will be insane pushing.