Back, Shoulders and Arms

Mobility Warm up
Shoulder stabilitation warm up
Wall slide

DB Incline Prone Rear Delt Raise / DB Incline Chest Fly
5lbsx 20-light / 10lbs x 15
7.5lbs x 15 / 10lbs x 15
7.5lbs x 15 / 10lbs x 15

DB bent Over Row (DB on each arm) /Med band Side Walk
20lbs x 15
3x25lbs x 12 - hard last 2 reps

Hammer Wide Lat Pulldown (weight @ each side) / standing side hip abdct 20x
4x40lbs x 12 - hard last 2-3 reps

Seated DB Shoulder Press / donkey kick 20@each
3x20lbs x 8 - heavy esp left arm

Standing DB Lateral Delt Raise / standing DB Biceps Curl
3x7.5lbs x20 / 3x7.5lbsx12

BB Close Grip Triceps Bench Press / DB Hammer Curl
3x40lbs x 15 / 3x7.5 x 12

BB Lying Overhead Tris Ext
3x20lbs x 12