Chest, Shoulders, Triceps and 20 minute steady state spin bike

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

DB Incline Chest Press (45 deg) / hyper ext 20x
3x20lbsx 10- felt heavy but doable

DB Incline Chest Fly (45 deg)
3x10lbsx 12- ok weight- focused pushing from chest

Note: palm facing each other

BB Front Shoulder Press
3x30lbsx 12- hard last 2 reps
Note: need to keep wrists in neutral posit'n

Standing DB side Delt Raise
3x5lbsx12

BB Close Grip Bench Press
3x30lbsx15- triceps burn not till last 2-3 reps

Seated DB Overhead Tris. Ext
3x10lbsx 15- triceps burn last 5 reps esp left arm

20 min steady state spin bike cardio