Back, Shoulders and Arms plus core stability finisher

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

DB Prone Incline Rear Delt Fly / Incline DB Chest Fly
5lbs x 15 / 7.5lbs x 15
2x 7.5x12-15 / 2x12.5lbsx12

BB Row / heavy bands side walking 20@each side
50lbs x 15 warm up
60 x 12 - struggled last 2
60 x 12 - struggled last 2

Wide Lat Pulldown / Standing side Hip Abdct 20@each
45lbs x 10
45lbs x 12 - struggled last 2
45lbs x 10

Machine assisted Pullup (started off w less assistance then more assistance)
25lbs x 7> 35lbs x 4 -> 45lbsx4

One Arm Alt DB Arnold Press / reverse hyper on bench
2x12.5lbs x 15@each (seated)/ 2x20
12.5lbs x 15@each (standing) / 20

Standing DB lateral delt raise / bench one leg hip thrust
3x7.5lbsx15 / 3x12@each

Bench Close Grip Push Ups / standing alt DB Side curl
10 / 7.5lbs x 15 - too light
10 / 12.5lbs x 12 - good weight
10 / 12.5lbs x 12

Alternative DB Side Curl video reference (17:07):


Core Stability
10 elbow side plank walk @each
30 breaths V up ab iso hold
10 elbow front/back walk @each
30 breaths v up ab iso hold