I mainly used machines for today's most upper body except some DB Arnold Press and some shoulder isolations.
Various Mobility Warm up
Stability ball roll out, core stability drill, etc
Incline DB Rear Delt Fly
5lbs x 20
2x7.5lbs x 15
T Row Bar (with ab pad)
25lbs x 15 - warm up
30lbs x 12
35lbs x 10
40lbs x 8
Hammer Wide Lat Pulldown
45lbs x 15- hard last 3 reps
45 x 15 - hard last 2-3 reps
45 x 12
Push Ups / one leg glute bridge on ball
3x10 / 3x12@each (iso hold top)
Standing DB Arnold Press / stability ball leg curl
12.5lbs x 15@each / 12
2x15lbs x 12@each / 2x12
Standing DB Lateral Delt raise / cable pull through
3x7.5lbsx20 / 3x 12.5lbsx15
Note: Tried this cable pull through - mimicking KB swing but it just wasn't the same but got nice stretch on my hammies.
Standing DB Front Delt Raise / DB Alt Curl
3x7.5lbs x 15 / 3 x 7.5-12.5lbs x 10-12
Some quick core stuff
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