Chest, Shoulders, Triceps

Warm up:
Planks
Rhomboids 2.5lbsx20@each

DB Incline Chest Fly / 45° hyper ext
5lbsx20 warm up
3x10lbsx15 / 3x20

Hammer Iso Lateral Incline Press
22.5lbsx 12
22.5lbs x 10 - tension on upper chest & triceps
22.5lbs x 10 - hard last 2 reps

Prone Rear Delt Raise
3x5lbs x15

BB Front Shoulder Press
40lbs x 8
40lbs x 10
40lbs x 10 ( push press last 2)

DB Side Delt Raise
7.5lbsx15 (used 5lbs last 5)
7.5lbsx15 (used 5lbs last 3)
7.5lbsx 15 (5lbs last 3)

BB Close Grip Triceps bench Press
3x40lbs x 12 - tough

Seated Ovhead Tris Ext
10lbs x 15 - light
3x12lbs x 15- good weight

Triceps dips 20x