Chest, Shoulders and Arms

Mobility Warm up

Peck deck rear delt flys / peck deck chest fly
30lbs x 12 / 45lbs x 12
40lbs x 15 / 55 x 15
40lbs x 12 / 55 x 12

Pullup practice
2 singles

Hammer Incline Chest Press (weight@each side)
25lbs x 12 - hard last 2 reps
25lbs x 10 - hard last 2
25lbs x 8- hard set

Inverted Body Rows (squat rack hole#12- bent legs)
3x12

Pullup practice
2 singles

Hammer Iso Lateral Shoulder Press (weight@each side)
15lbs x 12
17.5lbs x 12
20lbs x 8

Machine Assisted pullup
2 x 3 singles

BB Push Press (long bar)
45lbs x 10
45lbs x 12
45lbs x 11

Note: I braved myself to try doing push press with the long BB instead those preloaded small ones. Surprised myself I actually could do it. Not sure if I wanna do it with weight plates on it unless I have those clips.

DB Lying triceps ext / DB Incline curl
10lbs x 15 / 7.5lbs x 15
10lbs x 12 / 10lbs x 12
10lbs x 12 / 10lbs x 12

Hanging Knee Raise (neutral grip)
3x15

Shoulders and arms were super pumped afterward.