Back, Shoulders, Arms and Core and Light Butt

Rear delt flys / peck deck flys
35 x 15 / 45lbs x 15
2x40lbs x 12 / 2x50lbsx12

BB Row / med band standing hip abdct 20-30@each
40lbs x 15 warm up
60 x 12
60 x 10
60 x 10

Machine assisted Pullup (started off w less assistance then more assistance)
30lbsx 6-> 40lbs x 6 -> 50x3 (15 reps total)
30lbsx 6-> 40lbs x 6 -> 50x3 (15 reps total)

Wide Lat Pulldown (weight @each side)
3x45lbs x 8

Seated DB Arnold Press / reverse crunch
3x15lbs x12 / 3x12

Standing DB Front shoulder Press (palm facing front/ reverse hyper on bench
3x15lbs x 10 / 3x15

BB Close Grip Tris Bench Press / Standing BB Curl
50lbs x 10 / 20lbs x 12
50lbs x 8 / 20lbs x 10
50lbs x 8 / 20lbs x 10

Standing DB Lateral Delt Raise / Standing DB Hammer Curl / Decline SitUps (#2)
3x7.5lbs x 15 / 3x10lbs x 12 / 3x15

Butt & glute floor works
Stability Ball Glute Bridge 3x15
Bird Dog 3x12@each

Core & Abs
3x10 breaths Chaturanga hold
3x 20-30 breaths RKC plank
3x20-30 breath side plank hold @each