Chest & Back + 3x30 Bodyweight Glute Bridge

Mobility Warm Up

DB Bent Over Rear Delt Raise/ Stability Ball Glute Bridge
3x7.5lbsx15 / 3x30

Hammer Wide Lat Pulldown
35lbs x 12 - warm up
45lbs x 12
45lbs x 12

Cable Wide Lat Pulldown
1x45lbs x 12 - angled a bit to feel more lats engagement

BB Row
50lbs x 12
60lbs x 8
60x10
60x8

One Arm DB Row
25lbs x 12@each
25lbs x 10@each - more lats engagement
25lbs x 10@each

DB Incline Chest Press (DB each)
20lbs x 10
25lbs x 8
25lbs x 8
25lbs x 8

Push Ups / hanging knee raise
10 / 15
10 / 20
10 / 20