Back, Shoulders and Arms

Rear delt flys / peck deck flys
3x40lbs x 12 / 3x 55lbs x 12

BB Row / double bands walking front & side
50lbs x 15 warm up
60 x 10
60 x 12- struggled last 2
60 x 10

One Arm DB Row / single leg hip thrust
3x30 lbs x 10each /3x 15@each

Standing DB Arnold Press / bench close grip push ups
12.5lbs x 12 / 3-5
12.5lbs x 12 / 5
12.5lbs x 10 / 5

Standing BB Front Shoulder Press
40lbs x 8
40lbs x 10 (push press last 2)
40lbs x

Machine assisted Pullup (started off w less assistance then more assistance)
25lbs x 6 -> 35lbs x 4 -> 45lbsx5
25lbs x 5 -> 35lbs x 4-> 45lbsx 5

Machine assisted chin ups (started off w less assistance then more assistance)
20lbs x 6 -> 30lbsx4->50x5

Standing DB Lateral Delt Raise / Standing DB Hammer Curl / stability Ball glute bridge
3x7.5lbs x 15 / 3x10lbs x 12 /2x20

Core & Abs
3x10 breaths Chaturanga hold
3x10 @each elbow plank walks
3x10@each superman plank