Chest, Shoulders & Triceps + HIIT spin bike

DB Incline Press
15lbs x 15 - warm up
20lbs x 10- hard last 2 reps
20lbs x 10 - hard last 2 reps esp left arm
20 lbs x 10 - hard last 3 reps

Rest btwn sets: 20x hyper extension apparatus

Standing DB Front Shoulder Press
15lbs x 10 - left felt fatigue last 2 otherwise could aim for 12 at least
15lbs x 10 - hard last 2 on both arms
15lbs x 10 ( had to do push press last 2)

Rest btwn sets: 20x abs seated knee in & out (don't know the exact name for this, but basically I sat on the bench, feet lifted straight up then drive my knees to my chest - like in and outs)

Note: I usually use 30 lbs small preloaded BB but I couldn't find it anywhere today so I just used a pair of 15lbs DBs. Better than nothing.

DB Prone Rear Delt Raise
5lbs x 12 - ok / will try aim for 15 next set
5lbs x 15 - mini pause by 10th rep & powered thru last 5
5lbs x 15- good set

BB Close Grip Bench Press
20lbs x 20 - too light weight so did extra 5 reps (couldn't find 30lbs BB around)
20lbs x 20- pushed straight up & felt good burn on triceps
20lbs x 20

BB lying ovhead Triceps ext.
20lbs x 12- focused on keeping elbows in & isolate mov'ts solely on triceps - might felt more tensions on right triceps
20 lbs x 12 - will try aiming 15 next
20lbs x 15 - arms were shaking last 3 reps!

20 min HIIT spin bike (1 min all out/ 2-3 min rest)