20 min cardio to get nice and warmed up will the gym cleared out from its 5 o'clock cluster.
Shoulder and back:
Shoulders first
- Light front/side/rear raises 2x50
- Arnold press 3x20
- h-raises 3x20
- Cable pull apart (rear delts) 3x20
Back
- Pull UPS 6x5
- Iso uni- lateral lat pulldown heavy 4x8
- Wide grip partial pull downs 3x20
- DB shrugs 50x3x20