Chest, Back and Arms + 3x30 bodyweight glute works

Mobility Warm Up

DB Bent Over Rear Delt Raise
3x7.5lbsx15

SUPERSET#1:
BB Row
55lbs x 12
65lbs x 12
70lbs x 10 - new weight

DB Incline Chest Fly
3x10lbsx12

SUPERSET#2:
Cable Wide Lat Pulldown
50lbs x 12 - too light
60lbs x 12 - ok but still light
75lbs x 12 - ok

One Arm DB Floor Press
3x20lbsx12@ea arm

SUPERSET#3:
DB One Arm Row
3x30lbs x 10@ea arm

Pushup
3x10

Plate Glute Bridge
3x25lbs x 30

Assisted Pullup Practice
6 (last 3 on machine)

Chin Up practice
5 (first 2 unassisted)

Bodyweight Overhead Triceps Ext
3x10

Cable Triceps Rope Pushdown
10lbs x 12
15lbs x 12-too heavy
10lbs x 15