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

Chest, Shoulders & Arms

Mobility Warm Up

Jane Fonda Butt Floor Works

Prone Incline DB Rear Delt Flys
7.5lbs x 15 / One Leg Hip Thrust (bench) 1x30@each
2x7.5lbs x 15

DB Incline Chest Flys
12.5lbs x 12 / One Leg Hip Thrust (bench) 1x30@each
2x12.5lbs x 12

Assisted Pullup practice
2 reps

Hammer Incline Chest Press
25lbs x 10 / Assisted Pullup practice 2 reps
27.5lbs x 8 /Assisted Pullup practice 2 reps
27.5lbs x 8 / Assisted Pullup practice 2 reps

One Leg Hip Thrust (bench)
1x30@each

BB Close Grip Bench Press
45lbs x 12 /Assisted Pullup practice 2 reps
45lbs x 10 / Assisted Pullup practice 2 reps
45lbs x 10

Machine assisted pullup (10lbs)
3 / 2

DB Incline Lateral Delt Raise
3x5lbs x 15@ea

Standing DB Front Delt Raise (neutral grip)
2x7.5lbs x 12

BB Lying Overhead Tris Ex / Incline DB Curls
3x20lbs x 15 / 3x7.5lbsx12

Lying Leg Raise / Plank w knee tuck w both hands on on Bosu ball
2x15 /2x20reps

Chest, Back & Arms

Mobility Warm Up

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

Hammer Front Lat Pulldown / Peck Deck Chest Flys
35lbs x 12 / 50lbs x 12
40lbs x 12 / 55lbs x 12
45lbs x 12 / 60lbs x 12

Seated One Arm Cable Row / Push Ups
12.5lbs x 15@ea- too light / 10
20lbs x 12@ea / 10
20lbs x 12@ea / 10

Lying Leg Raise (rested 30 secs between sets)
15 / 12 / 12

Overhand grip Pull up practice
5 (last 3 with machine assisted)
8 ( machine assisted 10-20lbs)

1 DB Seated Overhead Triceps Ext / DB Seated Hammer Curl
3x15lbs x 15 /3x 10lbs x 12

Full plank & knee tuck
20@each
15@ea (both hands on med. ball) - harder
15@ea (both hands on med. ball)

Chest & Back + Arms

DB Prone Incline Rear Delt Raise
5lbs x 15
7.5 x 15
2x7.5x12

T Row Bar / Peck Deck Chest Fly
30lbs x 12 / 40lbs x 12 warmup
35lbs x 10 / 45lbs x 8
37.5lbs x 8 / 45 x 8

One Arm DB Incline Chest Press / DB One Arm Row
20lbs x 10@ea / 25lbs x12@ea
20lbs x 10@ea / 30lbsx10@ea
20lbs x 10@ea / 30lbsx10@ea

Cable Wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

BB Close Grip Bench Press / BW One Leg Hip Thrust
3x45lbsx12 / 3x30

BB Lying Triceps Ext / DB Incline Curl
10lbs x 12 / 7.5x12 (too easy)
2x10lbs x 12 /2x 10lbsx10

Feet Elevated Full Plank Hold (4 risers) - no dropping hips - kept core tension
1 min / 1 min / 1 min

Notes:
Overall:
Left neck felt a little strained - might pulled muscles when dragging a bench. Hurt when turning head to left

DB Incline One Arm Chest Press:
Not much balance control on left arm for w 1 arm db incline chest press so went lighter

Cable wide pulldown:
Better control pulling from lats

Chest & Back + 3x30 Bodyweight One Leg Glute Bridge

Mobility Warm Up

Peck DeckRear Delt Flys/ Peck deck chest fly
25lbs x12 / 35lbsx 12
35 x 12 / 40 x 12
40 x 12 / 45 x 12

Pullup practice
1-1-1

Hammer Iso Front Lat Pulldown
30lbs x 12
35lbs x 12

Cable wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

Note: felt tension on lats more

Seated Cable Row (weight @ea side)/Bodyweight One Leg Glute Bridge
3x27.5lbs / 3x30@each

Hammer Incline Chest Press (weight @ea side)
25lbs x 12
30lbs x 8 - left almost gave out
30lbs x

Push Ups (resting at bottom) / Lying Leg Raise
6 / 10
6 / 10

Chest & KB Workout

DB Incline Rear Delt Raise / DB Incline Chest Flys
5lbs x 15 / 10lbs x 15
2x8 lbs x 12 /2x 12lbs x 12

KB mini circuit (2 rounds)
One Arm Swing 12kgx20@each
One Arm Clean 12kgx12@ea
OAHS 10kgx10@ea
OACJ 10kg x8@ea
Rest 1 min

KB class workout
#1 - 20 min AMPRAP
5 One Arm Half Snatch @ea
8 Seesaw press @ea
10 Hand to hand swing @ea
10 push up
10 anchored twist

#2 - 1' on/30" sec off x 2
2 plates sled push w partner
Mace 360°
Steelbell slam
Farmers walk (any style)

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

Chest & KB Workout

Workout #1

Mobility Warm Up

DB Bent Over Rear Delt Raise
5lbs x 12
2x8lbsx12

Double KB Floor Press
8kg x 12
10kg x 10
12kg x 8

3' KB One Arm Half Snatch x 2 (2 min rest)
10kg - switch every 30"

3' Heavy KB One Arm Swing
15kg - switch every 30"

One KB Clean & Press
18lbs x 10@each
2x20lbs x 10@each

Workout #2

KB Interval Circuit (45" on / 20" off x 3)
1 arm KB swing & half snatch combo (L)
1 arm KB swing & half snatch combo (R)
KB High Pull
1/2 TGU to half bridge (L)
1/2 TGU to half bridge (R)
Figure of 8
KB Renegade Row to Bent Over Row

Used 10kg on all except 1/2 TGU

Chest & Back Workout + 3x30 Bodyweight One Leg Elevated Glute Bridge

I tried out the Cable Wide Lat Pulldown. I might need to practice more with 45lbs weight until I could get all the pull from my lats. When I tried 50lbs, I started to feel it on my triceps, so no good. On last set, I moved back down to 45lbs and I think I will stick to this weight until I get it right.

With Hammer Wide Lat Pulldown, I think I got better control using my lats.

Seated Cable Row actually felt good for me. I could feel my lats engaged more with a bit some from biceps.

Mobility Warm Up

Incline DB Rear Dekt Raise / Incline DB Chest Fly
3x7.5x15 / 3x7.5-10lbsx12-15

One Leg Stability Ball Glute Bridge
3x30@each

BB Row
45lbs x 12 - warm up set
55lbs x 12 - warm up set
65lbs x 10
65lbs x 13 (moved down to 55lbs last 5 reps)

Cable Wide Lat Pulldown
45lbs x 15 - good weight
50lbs x 12 - start feeling on tris
45lbs x 15 - better weight

Seated Cable Row (weight @each side) - close grip
3x27.5lbs x 12

Hanging Knee Raise (overhand grip)
3x15

Incline DB Chest Press (dB @each) / lying leg raise 15x
20lbs x 12
25lbs x 12 (used 20lbs last 5 reps)
25lbs x 12 (used 20lbs last 4 reps)

Side Lying Incline DB Side Delt Raise
2x5lbs x 12@each

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.

Chest, Back & Core

Mobility Warm Up

Feet & Shoulder Elevated One Leg Hip Thrust (5 risers)
3x20 - very hard esp right side

DB Bent Over Rear Delt Raise
3x5lbs x20

Pullup practice / wide lat pulldown
3 reps / 50lbs x 12
2 reps / 52.5lbs x 12
1.5rep / 55lbs x 9

Note: I figure I could do better unassisted pull up practice if I do it when I'm still fresh. After I did other back workout, I notice my performance was going down and I had to regress with using machine.

BB Row / pullup practice (machine) -10lbs
65lbs x 10 / didn't do
65lbs x 8 / 2
65lbs x 8 / 2

Seated Cable Row / rev crunch / machine pullup-10lbs
27.5lbs x 12 / 20 / 3
27.5lbs x 12 / 20 / 2.5
27.5lbs x 12 / 20 / 2

Hammer Incline Chest Press
27.5lbs x 12 - ok weight for intensity & focused on right muscles
27.5lbs x 10
27.5lbs x 10- hard last 2 reps

Push ups / leg raise on captain chair
3x10 / 3x15

Elbow Side Plank lift (feet stacked together)
3x12@each

Chest, Back & Core

Mobility Warm Up

Feet &Shoulders Elevated BB Hip Thrust (light weight-high reps) - 6 risers
3x40lbsx30 - butt burner

DB Incline Rear Delt Raise
3x5lbsx20

T Row Bar w pad / pull up practice
30lbs x 12-not too hard / 2 (machine)
35lbs x 10 - ok weight / 2(machine)
35lbs x 10

One Arm DB Row / rev crunch
30lbs x 12@each / 15
30lbs x 10@each / 15
30lbs x 10@each / 15

Hammer Front Lat Pulldown
45lbs x 10 - struggled
45lbs x 6 - too heavy
35lbs x 12

Peck Deck Chest Fly
40lbs x 12
40lbs x 8
40lbs x 8

DB Incline Chest Press (using leg press bench)
25lbs x 10
25lbs x 8
25lbs x 10

Hanging leg raise
3x10-12

Cable Standing Back Kick
3x22.5lbs x15@each

Chest & Back & Core Workout

Mobility Warm up

Peck Deck Rear Delt Flys /Peck Deck Chest Fly
35lbsx 15 /50lbs x15 warm up
40lbs x 12 / 55lbsx 12
40lbs x 12 / 55lbs x 12

Wide Lat Pulldown / pullup practice
52.5lbs x 12 / 2 (machine)
52.5lbs x 12 / 2 (pull up bar)
52.5lbs x 12 / 2 (machine)

BB Row / pullup (machine)
70lbs x 10 / 2.5
70lbs x 8 / 2
70lbs x 8 / 2.5

Seated Cable Row (weight each side) /Rev crunch
3x27.5lbs x 12 / 3x15

Elbow side plank walk
3x20 reps

Hammer Incline Chest Press
25lbs x 12
27.5lbs x 10 - hard last 2-3 reps
27.5lbs x 8

Push Ups / V up abs
3x12 / 3x15

Cable Back Kick
3x22.5lbs x15@each

Cable Side Hip Abdct
3x14lbsx15-20@each

Cable Front kick
3x14lbs x 15@each

Kettlebell HIIT Circuit Workout, Chest and Shoulders

KB Circuit 35"/15" - 5 rounds
Dbl alt anchored snatch 18lbs @each arm
Dbl racked rev lunge 18lbs @each arm
Dbl alt dead row 25lbs @each arm
Dbl alt floor press 18lbs @each arm
Dive bomber push up

30"/15"-3 rounds
Rope slams
Ball slam
Mace plank

Peck deck rear delt lateral
20lbs x 15- light
30lbs x 12- ok weight - delt burnt
30lbs x 12

Incline BB chest Press
40lbs x 12- left trap felt pinched! - abandoned

EZ Curl Bar Upright Row
20lbs x 15- light
25lbs x 12- ok
25lbs x 12
25lbs x 12

Standing DB Front delt raise (neutral grip) / Standing DB Lateral Delt Raise
8lbs x 12 / 8lbs x 12
8lbs x 12 / 8lbs x 10- burnout!
8lbs x 12/8lbs x 10

12 min HIIT sprint
Note: Didn't do timed interval. Based off on how much I could sprint until I couldn't push much anymore and walked around until my heart rate came down. Not bad!

Chest & Shoulders

Here's today's workout. Not super great. I didn't get a good night sleep last night. I had cramps and mild backache for my period so I didn't get that deep sleep.

Not to mention I think I pulled my left trap muscles when doing Seated DB Shoulder Press. I started it to feel tight on that area when I was about to start my 3rd set of Seated DB Shoulder Press.

Peck Deck rear delt Lateral
3x5lbsx15

BB Row / side hip abdct 20@each
60lbs x 8
60lbs x 10
60lbs x 10

DB Incline Chest Press / bike abs 20x
2x20lbsx 12
20lbsx 10
20lbs x 10

Seated DB Shoulder Press / One Arm Row
20lbs x 10 / 20lbs x 12@each
20lbs x 8 / 20lbsx12@each
20x8/ 20x12@each

Note: might pull upper left traps- felt tight when doing last set

Standing DB lateral delt & front delt raise (neutral grip)
7.5lbsx 12@each
7.5lbs x 10@each
7.5lbs x 10@each

Push Ups (not too deep)
3x10 (hard last 2-3 reps)

Glute floor works
One leg Glute bridge 3x10-15@each
Donkey kick (straight leg kick) 3x15@each

Chest & Kettlebell

KB Circuit
6 Rounds
1 arm alt dead snatch 15-20lbsx6@each
Kb Seesaw press 18-22.5lbsx6-8@each
Get up sit up 15lbsx3@each
KB Swing 50lbsx 20
Superman Plank 5@each

Combo
2x 1-5 ladder- kb curl-oh press- oh tris ext

DB Incline Chest Fly
3x8lbsx12-15

BB Incline Chest Press (45°)
40lbs x 12- felt light
45lbs x 8- good weight!
45lbs x 9
45lbs x 8

BB Close Grip Triceps bench Press
3x45lbs x 10

Prone DB Incline rear delt raise / standing DB Front delt raise SS
8lbs x 12 / 8lbs x 12
8lbs x 10 / 8lbs x 10
8lbs x 12/ 8lbs x 12

Standing DB Lateral Delt Raise
3x8lbs x 10 - kept scapula tight down - hard last 2 reps!

Chest & Shoulders Workout

My core was quite sore for some reason - I can't think of anything else beside the HIIT sprint I did yesterday. Who knows sprinting worked out my core as well.

I got great Chest and Shoulders workout with some Heavy Back workout to start off.

Prone Incline DB Rear delt raise
3x5lbsx15

T Row Bar w ab support pad / band side walk 15@each
20lbs x 15- warm up
4x25lbsx 12- ok weight

Incline DB Chest Fly / stg side hip abdct
3x7.5lbsx15 /3x20@eacg

DB Incline Chest Press / Abs
20lbs x 15
20lbs x 12- hard last 2 reps
20lbs x 10
20lbs x 12- hard last 2

BB Front Shoulder Press / Bench One Leg Hip thrust
40lbs x 12- hard last 2 /12@each
40lbs x 10-push press last 2 /12@each
40lbs x 10 /12@each
40lbs x 10- hard last 2 /12@each

Note: I haven't done BB Front Shoulder Press for a while - gotta work on this more!

BB Close Grip Triceps Bench Press
3x40lbs x 15

Practicing DB Upright Row
3x7.5lbs x 15

Standing Bent Over DB Side Delt Raise / standing DB Front Delt Raise (neutral grip) SS
3x5lbsx15 / 3x 7.5lbsx15

Chest & Shoulders + KB Circuit Workout

Prone delt raise
3x5lbs x15

DB Incline Fly
3x10lbsx15

DB Incline Chest Press
20lbs x 13
20lbs x 12
20lbs x 12
20lbs x 12

Triceps shaking!

Standing Bent over lateral delt raise
3x5lbsx15

KB Circuit
#1- kB swing 50lbs 15/15-10rounds

#2 battle rope 30secx6
Rope slams/waves/jump jack

#3 3 rounds
KB Burpee & high Pull 30lbsx10
Elbow to plank 10@each side
KB 1 arm push press 20lbsx8@each

Chest & Shoulders

Mobility warm up:
Stability ball roll out 2x15
30 sec RKC plank

Plate Prone Rear Delt Raise
3x5lbsx15

BB Bent Over Row/lateral band walk 10@each
2x50lbsx12-15- warm ups
2x60lbs x 8- hard!
1x60x10
1x60x8

BB Incline Chest Press
3x40lbs x 12- hard last 2 reps
1x40lbs x 10
Felt weaker on press today

Seated DB Shoulder Press
(palms facing fwd)
4x20lbs x 8- last set was tough- almost fail last set rep

Standing Plate Bent Over Lateral Raise
3x5lbsx15

Standing Plate/ DB Front & Lateral Delt Raise
2x5lbsx15- delt burnout! -plates
7.5lbs x 10- hard last 2 reps
7.5lbs x 10

DB Lying Triceps Ext
3x7.5lbs x 12- need to adjust positioning so left elbow won't get irritated/discomfort

Weighted 45° Hyper Ext
3x25lbsx15

Chest & Shoulders + KB Circuit

Here's my today's workout. Mainly Chest and Shoulders and I threw in some Band Assisted Overhand Grip Pull up in the end just to balance things out and to get at least Back workout as you suggested.

Btw I haven't done BB Close Grip Triceps Bench Press for a while and I'm surprised I could do 45lbs. Last time I remember I was still struggling with 40lbs.

Next will be getting my left arm to press 20lbs without much struggle. I struggled quite a bit doing One Arm KB Press on my left for just 10 reps.

Prone Rear Delt Raise
3x5lbsx15

DB Incline Chest Fly
8lbssx15
10lbsx 15
10lbsx15

DB Incline Chest Press / lying leg raises
4x20lbs x 12 /4x15

Bent Over Lateral Delt Raise
3x5lbsx15

EZ Curl Bar Close Grip Triceps Bench Press
40lbsx 15- felt easy
45lbs x 12- good weight
45lbs x 12- hard last 2 reps
45lbsx 12- hard last 3 reps

Triceps super pumped!

KB Circuit
4 rounds
KB Swing 50lbsx20
1 Arm Snatch 20lbsx 10@each
1 Arm Press 20lbsx10@each
1 arm jerk 20lbsx10@each
Double KB Goblet Squat 22.5lbsx10

Took 24:21

Lying Leg Raise 50x

Sledgehammer 3x10@each

Band Assisted Overhand Grip Pullup
8-7-6 (med navy band)