Chest Shoulders, Triceps and 10 min steady state spin bike

Warm Up:
Rhomboids 2.5lbs x 20@each
External rotator on knee 2.5lbsx10@each

DB Incline Press (rest longer btwn sets)
15lbs x 15 - warm up
20lbs x 10 - hard set
20lbs x 10 - hard last 2
20lbs x 8 - hard set

Standing BB Shoulder front press
30lbs x 15 - moderate set (all strict presses/no push press!)
30lbs x 15 -same
30lbs x 15 ( push press on last 3 to get the weight up!)

DB prone rear delt raise
5lbs x 15 - ok
5lbs x 12
5lbs x 12

BB Close Grip Bench Press
30lbs x 15- better focused on pushing from chest & triceps
30lbs x 15
30lbs x 15

BB Ovhead Triceps Ext
20lbs x 15 - good triceps burn
20lbs x 15
20lbs x 15

10min steady state spin bike with moderate resistance