Chest & Shoulders + HIIT spin bike

Warm up:
2.5lbs plate x 10 @ each rhomboids exercise
2.5lbs plate x 10 reps prone rear delt raise
2.5lbs plate x 10 reps prone traps raise

DB Incline Press
Set 1 - 10lbs DBs x 12 reps moderate could do full ROM, maintained steady form
Set 2 - 10lbs DBs x 12 reps -moderate
Set 3 - 10lbs DBs x 10 reps - moderate reps

DB standing Overhead press
Set 1 - 10lbs DB x 15 reps - modrate
Set 2 - 10lbs DB x 10 reps - struggled last 2 reps at left arm
Set 3 - 10lbs DB x 10 reps - had to push last 2 reps

DB One Arm Shoulder Press
Set 1 - 15lbs x 12 reps @each - pushed thru last 2 reps esp left side
Set 2 - 15 lbs x 10 reps @each - pushed thru last 2 reps on left-right was ok
Set 3 - 15 lbs x 10 reps @each - pushed thru last 2 reps on left

Abs in between exercises: seated bicycle, lying down leg raises, seated crunch on bench - 20 reps min or till fatigue

Finisher: DB One Arm Jerk
Set 1 - 15lbs x 10 reps @each - easier than press for sure
Set 2 - 20lbs x 10 reps @each - moderate feel- left arm felt need a bit more balance on way up
Set 3 - 20 lbs x 10 reps @each - moderate- raised heart rate pretty good

HIIT spin bike 30min
1 min MAX effort ( resistance # 14-16)
2 min rest first half
3 min rest last intv except last round (1 min rest)