Back And Traps

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Thickness And Strength

Deadlift 8 Sets / 8*6*4*3*2*2*1*1 Reps - Progressive Overload (Hit Your Max)

Working Set : 30-40 Reps With 30% Of Your Max Weight

Width For Lats 

Mov. 1:  Bent Over Barbell Row 4 Sets / 8-10 Reps  Progressive Overload

Mov. 2: One Arm Dumbbell Row 2 Sets / 20 Reps

Mov. 3: Lat Pull Down 3 Sets / 8-10 Reps

Mov. 4: Cable Rows 2 Sets / 10 Reps

Traps 

Barbell Shrugs 5 Sets / 10-20 Reps  Progressive Overload