Awesome Training with Dorian Howell #1

Awesome Training with Dorian Howell #1 I'm trained with my family and friends, I like to post about it so I can look back at the strength we get, but I'm not posting about my family and friends, I'm posting about myself and a workout I did that liked a lot.

Back and Shoulders Workout.
Rest 30seconds in between sets.
Ines and outes (warm up the Rotator cuff or shoulder cuff so I didn't get injured) Sets 3, reps 8, lbs 3.

Dumb-bell Bent-over row. Sets 3, reps 12, 12, 8, lbs =40, =60, =80.

Dumb-bells shoulder press. Sets 3, reps 12, 12, 12, lbs =40, =40, =50.

Dumb-bells standing Shoulder shrugs. Sets 3, reps 12, 12, 8. lbs =40, =40, =50.
 After doing above exercises I did a 1 minute rest.

Bar-bell upright row. Sets 3, reps 12, 12, 8, lbs =40, =40, 50.

Close-grip pull-ups. Sets 3, reps 6, 4 and 4 half reps, 3 and 3 half reps, lbs body weight.
Again a 1 minute rest before doing more exercise.

Rear Delt Row (this is for the rear deltoids) This is like doing bent-over row but hands are wider apart and lift to the upper chest not to the bally. Sets 2, reps 12, 8, lbs 30, 30.

Close-grip Seated Row. Sets 2, reps 12, 8, lbs 45.
No rest.

Knee to chest w/ Chair. Sets 2, reps 12.

Crunches. Sets 2, reps 10.
I stretched my body out.