Here is my back and tricep work out for yall!
Close Grip Lat pull down (but facing out) with legs up and crossed for ab work out as well: 2 sets of 12 at 80lbs
Close grip lat pull downs facing the correct way: 3 sets of 8 at 100lbs and 2 sets were negatives.
Prone dumbell wide grip rows on the exercise ball: 2 sets with 12 lb dumbells
Free motion machine wide grip lat pull downs with lift: 3 sets of 12, 1 and 2nd set at 80lbs, last set at 100lbs. You start the movement by leaning forward over your knee and as you reach about half way through finish the movement by moving to where you are vertical with your hips.
Free Motion Machine, cross cable tricep extention: 3 sets of 12 at 40lbs.
Over head rope tricep extension: 2 sets of 12 at 60lbs
Rope Tricep Ext: 1 set till failure at 40lbs.