Back, Shoulders & Arms Workout

Mobility Shoulders Warm Up
Stability ball roll out
Quadruped external rotation
Bird dog
Arm Circles

Weight Plate Incline Rear Delt Flys
3x 5lbs x 20

BB Row/ Hammer Incline Chest Press / Pullup practice
70lbs x 10 / 25lbs x 10 - felt light/ 1.5rep
70lbs x 10 / 30lbs x 8 / 2 rep + 1 w machine (2 weight stacks)
70lbs x 10 / 30lbs x 8 / 2 reps w machine (1 weight stack)

Hammer Wide Lat Pulldown / machine pullup practice
52.5lbs x 10 - felt light / 2 reps (1 weight stack)
55lbs x 8 / 2 reps (1 weight stack)
55lbs x 8 / 1.5 rep (1 weight stack)

Push Ups / rev crunch
3x10 /3x 12

Seated DB Arnold Press / V up abs
3x 15lbs x 10 - not feeling too strong today / 3x15