Online Weight Training

3 sets of barbell rows

185,205,205

3 sets of dumbbell rows

90,100,100

3 sets of machine row

270,360,410

3 sets of cable row

120,180,210

thats it

then i did some 4 or 5 sets of form check for deadlift some powerlifter a friend was teachine me good form for deadlift nothing heavy just some light weight 2 25s each side

tommorow is my shoulder day

4 sets smith shoulder press

not counting bar

120,140,160,180

3 sets dumbbell row

50,55,60

3 sets side laterals cable or dumbbells i dont keep track of weights

3 sets barbell raises

6 sets of dumbbell shrugs
i meant dumbbell press typing mistake
who said i was doing rows on shoulder day i said tommorow is my shoulder day i did rows for back today.sorry if i typed it wrong.
I been training back and shoulder mon,tuesday respectively for about an year now,thursday chest,friday legs,saturday arms.

I dont feel much on my shoulder though after my back day.