Chest, Shoulders & Triceps & 20 min HIIT spin bike

Warm up:
YTWL
Rhomboids Ex 2.5lbsx15@each
Prone Rear Delt Raise 5lbsx15

BB Incline Chest Press (45 deg)
15lbsx15- warm up
3x20lbsx 8 - felt heavy but doable

BB Incline Chest Fly (45 deg)
10lbsx 15- praticing mov'ts
10lbsx 12- ok weight/ felt light not much tension on chest?
10lbsx 12

Note: palm facing each other or palm facing fwd and should done Incline Chest Flys prior Incline DB Chest Press

BB Front Shoulder Press
3x40lbsx 8- heavy but doable

Note: need to keep wrists in neutral posit'n

DB side Delt Raise
1x5lbsx15
2x5lbsx12

BB Close Grip Bench Press
3x40lbsx12- hard last 2 reps

BB Lying Overhead Triceps Ext.
20lbsx15
20lbsx 12- hard last 2
20lbsx15- hard last 3 reps- triceps shaking!

20 min HIIT spin bike