Back, Shoulders and Arms

Rear Delt flys / peck deck flys
3x35lbs x 15 / 3x50lbsx15

BB row / standing med band hip abdct 20@each
50lbs x 15 - warmup
4x60lbs x10 hard last 2 reps

Machine assisted Pullup
55lbs x 15. - too easy
50lbs x12 - a bit easy
45lbs x 12 - moderate
45lbs x 12 - hard last 2 reps

Hammer Wide Lat Pulldown
3x40lbs x 12

Standing DB Arnold Press / One Leg Hip Thrust
12.5lbs x 15 / 15@each
12.5lbs x 12 / 15@each
12.5lbs x 12 / 15@each

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

Standing DB Lateral Delt Raise / Standing DB Biceps Curl / decline Sit ups (#3)
3x7.5lbs x 15 / 3x7.5lbs x 12 / 3x15

Lying DB Triceps Ext / Standing DB Hammer Curl
2x7.5lbs x 15 / 2 x 10lbs x 12