Back, Shoulders and Arms & Core Stability and Light Glutes

Prone incline DB Rear delt flys / incline DB chest fly
3x7.5lbsx12 / 3x 10-12.5lbsx12

BB Row / med band sumo walk 20@each direction
2x55lbsx12
2x60lbs x10 hard last 2 reps

Machine assisted Pullup (started off w less assistance then more assistance)
25lbs x 4 -> 35lbs x 5 -> 45lbs x 6
25lbs x 6 -> 35x3->45x4

Standing DB Arnold Press / Decline Sit Ups
3x12.5lbs x 15 / 3x15

Standing DB Front shoulder Press (palm facing front/ reverse hyper on bench
3x12.5lbs x 12 / 3x 15

Standing DB Lateral Delt Raise / Standing DB Alt Biceps Curl
3x7.5lbs x 15 / 3x10lbs x 12

Lying DB Triceps Ext / Seated DB Hammer Curl
3x10lbs x12- hard last 2 reps / 3x10lbs x 12

Butt & glute floor works
Stability Ball Glute Bridge 3x12
Lying side hip abdct 3x30@each
Bird Dog 3x12@each

Core & Abs
3 rounds
30-40 sec RKC plank (20-30 breaths)
20-30 breath side plank hold @each
20 plank knee tucks