Chest, Shoulders & Triceps

DB Incline Press
2x15lbsx15- warm up
20lbs x 8 - tough
20lbs x 10-very tough last 2
20lbs x 8 - tough last 1

Active rest: Ab splitter 7-10x

BB Front Shoulder Press
30lbs x 15- pushed last 3
30lbs x 12- tough last 2
30lbs x 12- tough last 2

Active rest: Hyper Ext 20x

DB Prone Rear Delt Raise
3x5lbs x15 - tough last 3

Active rest: 1 min front plank hold

Close Grip BB bench Press
3x30lbs x 15

Active rest: side plank hold x40sec @each

BB lying ovhead triceps ext
20lbs x 15- tough last 5- focused keeping elbows in
20lbs x 12- tough set
20lbs x 12- tough

Active rest: V abs hold -30secs