Chest, Shoulders, Triceps & Light Glutes/Legs

Warm up
Rhomboids Ex 2.5lbs x 20 @each
External Rotator on knee 2.5lbs x 12 @each (Mike R video reference: http://www.youtube.com/watch?v=DlhBgH24esM)
Push up plus 10 reps

DB Incline Press (2 min rest between set)
15lbs x 15 - warm up set
20lbs x 10 - moderate/hard set
20lbs x 10 - last 2 were quite hard esp on left arm
20lbs x 10 - last 2 were quite rough

Standing BB Shoulder Front Press
30lbs x 15 (12 strict shoulder front press, last 3 push press)
30lbs x 15 - same above (12 was good rep to get good front press)
30lbs x 15 - same above

DB Prone Rear Delt Raise
5lbs x 15 - ok weights
5lbs x 15 - last 5 felt burn on arms & shoulder
5lbs x 14

Close Grip BB bench Press
30lbs x 15 - moderate - focused pushing from armpits & triceps
30lbs x 15 - good triceps burn
30lbs x 15

BB Lying Triceps Ext
20lbs x 15 - last 5 felt triceps burn
20lbs x 15 - felt right triceps took more load than left cuz it felt burn more
20lbs x 15 -

Standing Cable Hip Abduction
3x7.5lbsx15 @each

Standing Cable Hip Adduction
3x9lbs x 20 @each