I had to change DB Arnold Press to One Arm Shoulder Press because I couldn't get another 15lbs DB. Still good. Left arm definitely needs a lot more work as it got fatigue when I was barely reach 10 reps. So left arm had to do singles for the last 5 reps (starting from 7 reps I had to pause a bit at bottom).
Mobility Warm Up (planks, RKC plank, rhomboids exercise, superman)
Prone Rear Delt Raise
3x5lbsx20
BB Pendlay Row
2x55lbsx12-15
3x60lbs x10- singles last 2 reps
Wide Lat Pull Down
40lbs x 10- felt lats didn't engage much on lower post'n
2x37.5lbs x 8-10- better lats engagement (8 on last set)
Seated Cable Row
3x27.5lbsx8-10 ( 8 on last set)
Pullup on Gravitron machine
40lbs x 8 - fatigue too fast
3x50lbsx 12- hard last 2 reps- biceps fatigue by 10th
Standing DB 1 Arm Shoulder Press
(Palm facing in)
3x15lbs x 12@each
DB Side Delt Raise
3x5lbsx15- focus on contracting delts & traps- hold 1 sec on top
DB Alt Front Delt Raise
3x5lbsx 20@each- palm facing in
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