Back & Shoulders

Peck deck rear delt lateral
3x25lbs x 15

BB Row / band standing hip abdct
45lbs x 15- warmup
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

Hammer Wide Lat Pulldown (weight on each side)
35lbs x 15
37.5x12
37.5x 12
37.5x 12
Focused on pulling from lats

Seated Cable Row (weight each side)
20lbs x 15- felt a lot on lats
27.5 x 11- heavy
27.5x 12- heavy-paused last 2
27.5x 10- hard set

Peck Deck Chest Flys
25lbs x 15- too light
30lbs x 15- ok weight
30lbs x 12

DB Incline Chest Press / one leg hip thrust
3x15lbs x 15- easy- shorter rest

Standing BB Shoulder Press
4x30lbs x 12

Standing DB Lateral Delt Raise
3x7.5lbs x 15

Standing DB Alt Front Delt Raise
3x10lbs x 12

DB Lying Triceps Ext / DB Curls SS
7.5lbs x 15 / 7.5lbs x 12
7.5x 15 / 7.5x12
7.5x 15/ 7.5x12
Arms super pumped!