Chest, Shoulders & HIIT spin bike

Warm Up
YTI exercise x 15 reps
Rhomboids ex x 2.5lbs x 15 @each
Shoulder Rotator on Knees x2.5lbx15 @each

Superset
A) Rear Prone Delt Raise
B) V up abs

Set 1
A) 2.5lbs plates x 15
B) 20 reps

Set 2
A) 5lbs plates x 10 reps - ok
B) 20 reps

Set 3
A) 5lbs plates x 10 - focused keeping shouldrs down & squeeze upper traps on extending arms
B) 20 reps

Set 4
A) 5lbs plates x 12 reps - fatigue last 2
B) 20 reps

Incline DB Press
Set 1- 15lbs x 15 reps - quite challenging, felt tension all throughout

Set 2 - 20lbs x 8 reps - very hard reps, esp twd last 3 reps on left arm

Set 3 - 15lbs x 10 reps - a bit better handling the weights esp for left arm

Set 4 - 20lbs x 8 reps - a bit better than 2nd set- might be more mentally ready- focused on contracting upper back & squeezed back against bench

Bicycle abs in between sets (40 reps)

Standing Overhead BB Press (8-10 reps range)

Set 1 - 30lbs x 10 reps - need to watch not swaying to back when pressing up

Set 2 - 30lbs x 10 - better tension, focused on tightening core, glutes & upper back so body won't be swaying back & forth when pressing

Set 3 - 30lbs x 10 - struggled last 2 reps

30 min HIIT spin bike
1st 15 mins - 2 min rest / 1 min active
2nd 15 mins - 3 min rest / 1 min 10secs