Back & Biceps

Mobility Warm Up
Stability ball rollout
Quadruped thoracic extension rotation
RKC plank
Bird dog

DB incline Prone Rear Delt Raise
3x5lbs x 15

Hammer Wide Lat Pulldown (weight on each side)
35lbs x 12
37.5lbs x 12- focused pulling from lats
37.5lbs x 12
37.5lbs x 12
37.5lbs x 12

Machine Assisted wide grip Pullup
4x55lbs x 12- focused pulling from lats - 3rd & last set were better

Hammer Iso Incline Chest Press (weight on each side)
3x25lbs x 10- last 2 reps hard esp last set

Seated One Arm DB Arnold Press
15lbs x 12@each
15lbs x10@each- left arm almost gave out
15lbs x 10@each

BB Upright Row
20lbs x 15- light
30lbs x 12- hard last 2-ok weight
30lbs x 10

BB Close Grip Triceps Bench Press
3x30lbs x 15- light but focused on triceps contraction

DB Front & Side Delt Raise combo
3x5lbs x12@each - delt burnout