Chest, Shoulders, Triceps, Biceps + HIIT spin bike

Warm up

• 2.5 lbs plate x 10 reps @each Rhomboids
• 2.5 lbs plates x 10 reps Side lateral raise
• 2.5 lbs plate x 10 reps Prone delt raise
• 2.5 lbs. Plate x 10 reps Prone trap raise

BB incline press

• Set 1 - 30lbs preloaded bb x 10 reps (mod. Heavy)
• Set 2 - same bb x 10 reps
• Set 3 - same bb x 10 reps - felt more power by pressing back against bench

DB One Arm Shoulder Press

• Set 1 - 15 lbs x 10 reps (left arm struggled last 2 reps- right arm ok)
• Set 2 - 15 lbs x 10 reps (left arm struggled last 3 reps)
• Set 3 - 15 lbs x 10 reps (same)

Bodyweight overhead triceps ext (squat rack # 7 height)

• Set 1 - bw x 10 reps (vid) - elbows are flaring out - need to tuck closer to body
• Set 2 - bw x 12 reps (vid) - more burning on triceps esp by 10th rep
• Elbows are more tucked in - head migh need to go under bar more?
• Set 3 - bw x 12 reps - really pushing thru by 8th reps.

DB Alt. Biceps curls

• Set 1 - 10lbs x 12 reps @each arm - biceps burn by 8th rep
• Set 2 - 10lbs x 10 reps - struggledby 8th - only managed 10 reps
• Set 3 - 10 lbs x 10 reps - same

HIIT spin bike: 20 mins (3-4 min rest- 1 min med resistance pedaling) about 5-6 rounds