Back & Shoulders

Mobility Warm up

Rear Delt Flys/ peck deck flys
25lbs x 15 / 40lbs x 15 - easy
2x40lbsx12 / 2x55lbs x 12 - good

BB Row / Med band Side Walk
20@each
3x60lbs x 12

Seated Cable Row (weight @each side)
20lbs x 15 - light & easy
3x25lbs (added rubber weight) x 12
-hard last 2-3 reps

Hammer Wide Lat Pulldown
37.5lbs x 12 - ok not too heavy
40lbs x 12 - hard last 2-3 reps
40lbs x 12

Standing BB Front Shoulder Press / one leg hip thrust
40lbs x 12 / 15@each
40x12 / 15@each
40x10-tired! / 15@each

Seated DB Arnold Press (DB Each hand) / various lwr body mov't
3x15lbs x 12

BB Close Grip Triceps Bench Press / BB Biceps Curl
3x40lbs x 15 / 3x20lbs x 12