Back & Biceps + 10 min steady state cardio

Band assisted wide gri pull up
4 x 3reps

BB Pendlay Row / Seated knee hugs 20x
2x45lbs x 15- warm up
4x50lbs x 12 - hard last 3 reps

DB Prone Rows / 1 leg hip thrust
3x20lbs x 12 /3x 12x@each

Hammer Iso Lateral High Row
35lbs x 12 - felt light
3x45lbs x 12 - ok weight - felt tension on upper back

Note: This gym doesn't have Hammer Iso Lateral Wide Lat Pulldown so I chose to use Hammer Iso Lateral High Row. So I didn't do Seated Cable Row. Also this gym doesn't have Standing T Row Bar machine so for wide pull I only did BB Pendlay Row.

Abs (2 rounds) - ab burned- tough - focused keeping abs/core pushed down aka PPT
• Lying leg raise w 7.5lbs db overhead 20x
• bicycle 20x
• iso ab hold 30 sec

Band assisted chin up - very hard - biceps might be tired already

DB Alt biceps curl
7.5lbsx15@each
3x 10lbsx 12@each

DB side curl (video reference: https://www.youtube.com/watch?v=XW9_mqdsY7s)
3x7.5lbsx12@each - no rest, just switching sides

10 min steady state cardio on spin bike

Note: butt, adductors & pec muscles are tight and sore today

Chest, Shoulders, Triceps and Spin bike

DB Incline Chest Flys (no 10lbs dB! 15lbs is too heavy for chest flys)
3x5lbsx15

DB Incline Chest Press
15lbsx15- not felt strong today
15lbsx 12
15lbsx12
15lbsx 12

BB Shoulder Press/ leg & butt lift abs 15x
30lbs x 12
30lbsx 12
30lbsx 12

DB Side Delt Raise / bicycle abs 30x
3x5lbs x 15

Close Grip BB Bench Press
4x30lbsx15

DB Seated Ovhead Triceps Ext
4x10lbsx15

15 mins steady spin bike

Chest, Shoulders, Triceps and 20 minute steady state spin bike

Warm up:
YTWL
Rhomboids Ex 2.5lbsx15@each
Prone Rear Delt Raise 5lbsx15

DB Incline Chest Press (45 deg) / hyper ext 20x
3x20lbsx 10- felt heavy but doable

DB Incline Chest Fly (45 deg)
3x10lbsx 12- ok weight- focused pushing from chest

Note: palm facing each other

BB Front Shoulder Press
3x30lbsx 12- hard last 2 reps
Note: need to keep wrists in neutral posit'n

Standing DB side Delt Raise
3x5lbsx12

BB Close Grip Bench Press
3x30lbsx15- triceps burn not till last 2-3 reps

Seated DB Overhead Tris. Ext
3x10lbsx 15- triceps burn last 5 reps esp left arm

20 min steady state spin bike cardio

Chest, Shoulders & Triceps & 20 min HIIT spin bike

Warm up:
YTWL
Rhomboids Ex 2.5lbsx15@each
Prone Rear Delt Raise 5lbsx15

BB Incline Chest Press (45 deg)
15lbsx15- warm up
3x20lbsx 8 - felt heavy but doable

BB Incline Chest Fly (45 deg)
10lbsx 15- praticing mov'ts
10lbsx 12- ok weight/ felt light not much tension on chest?
10lbsx 12

Note: palm facing each other or palm facing fwd and should done Incline Chest Flys prior Incline DB Chest Press

BB Front Shoulder Press
3x40lbsx 8- heavy but doable

Note: need to keep wrists in neutral posit'n

DB side Delt Raise
1x5lbsx15
2x5lbsx12

BB Close Grip Bench Press
3x40lbsx12- hard last 2 reps

BB Lying Overhead Triceps Ext.
20lbsx15
20lbsx 12- hard last 2
20lbsx15- hard last 3 reps- triceps shaking!

20 min HIIT spin bike

Back, Biceps, Core & 20 minute steady state spin bike cardio

BB Pendlay Row
4x45lbsx12- hard last 2 to get full ROM

Front elbow plank w leg lift 3x15@each

One Arm DB Row (no rest just switching sides)
1x20lbsx12@each
2x20lbsx10@each

Seated Cable Row / front plank w knee tucks 15x@each
4x20lbsx12- hard last 2 reps

Hanging Knee Raise (overhand grip)
3x15 (contracting lats & pull using core not momentum)

DB Alt. Biceps Curl
10lbsx12 @each
10lbsx10@each - tough last 2
10lbs x10@each

20 min Steady state cardio on spin bike

My legs and calves were a bit tight this morning so I decided to do some steady state cardio on the spin bike. It made it feel a bit better. Usually I am not a fan doing a steady state cardio on a machine but today I just felt like doing it.

Chest, Shoulders, Triceps & HIIT

I felt super good today, even could power thru the HIIT!

For the Incline DB Press, I watched a video said that to set the incline to the lowest one so it will work more on the chest than shoulders. it actually worked quite well. I even pushed up to 12 reps on my last set!

DB Incline Press /V up Abs 15x
20lbs x 10 - good set
20lbs x 10 - hard last 2
20lbs x 12 - hard last 2

BB standing shoulder press / reverse crunch 15x
3x30lbs x 12 - powered thru entire reps

Prone Rear Delt Raise / hyper ext 20x
3x5lbs x12 - tough last 2 to get full ROM

BB Close Grip Bench Press / fire hydrant 15x @each
3x30lbs x 15 - aggressive tempo

DB lying ovhead tris ext (hold db w 2 hands) - keeping db behind head entire time
3x10lbs x15 - tris burn

HIIT spin bike
2 min break until min 15 (started min 2)
3 min break for the rest intv (started min 18)
2 min break at last intv
Total: 9 rounds

Chest, Shoulders, Triceps, spin bike HIIT & Standing Cable

This AM I powered thru to my entire workout. Supersetting each workout as indicated below, so very minimal rest. HIIT spin bike was quite challenging today for some reason. I only managed to do 20 minutes so I could at least do 1 Standing Cable works. I didn't do any cables last week at all because of the time constraint.

DB Incline Press / Ab splitter 10x
15lbs x 15 - warm up set
20lbs x 10
20lbs x 10- paused a bit by 8th- finished last 2 in singles
20lbs x 10 - same as 2nd set

Standing BB Front Shoulder Press / Hyper Ext x 20
30lbs x 15 x 1
30lbs x 12 x 2 - hard last 2 - powered thru all reps w more intensity on way up

Prone Rear Delt Raise / front plank hold 30-40 sec
5lbs x 12 x 3

Close Grip Bench Press / bicycle abs 40x
30lbs x 15 x 3

DB lying Ovhead Triceps Ext
10lbs x 15 x 3 - tough last 5- focused on keeping elbows in & isolate movt on triceps

20 min HIIT spin bike

Standing Cable hip abduction
14lbs x 15 x 2@ each
14lbs x 12x1 @each

Chest, Shoulders & HIIT spin bike

Today's workout was ok. I couldn't find the usual weights that I used so had to improvise a bit to get the most out of it. Speaking of which, I still haven't got a chance to film my DB Incline Press for you to assess.

DB Incline Press
15lbs x 15- warm up
15lbs x 12 - felt light
15lbs x 12
15lbs x 12
Light weights- less rest betwn sets (15-20 secs)

BB front shoulder press
30lbs x 12- a little tough last 2
30lbs x 12 - tough last 2
30lbs x 12- rough last 2

DB Prone Rear Delt Raise
5lbs x 12
5lbs x 12
5lbs x 12

Bodyweight Overhead Triceps Extensions 3x15
Felt triceps pumped & burn- tough last 5 rep

30 min HIIT spin bike: 1 min all out /2-4 min easy pedaling

Chest, Shoulders & Triceps + HIIT spin bike

DB Incline Press
15lbs x 15 - warm up
20lbs x 10- hard last 2 reps
20lbs x 10 - hard last 2 reps esp left arm
20 lbs x 10 - hard last 3 reps

Rest btwn sets: 20x hyper extension apparatus

Standing DB Front Shoulder Press
15lbs x 10 - left felt fatigue last 2 otherwise could aim for 12 at least
15lbs x 10 - hard last 2 on both arms
15lbs x 10 ( had to do push press last 2)

Rest btwn sets: 20x abs seated knee in & out (don't know the exact name for this, but basically I sat on the bench, feet lifted straight up then drive my knees to my chest - like in and outs)

Note: I usually use 30 lbs small preloaded BB but I couldn't find it anywhere today so I just used a pair of 15lbs DBs. Better than nothing.

DB Prone Rear Delt Raise
5lbs x 12 - ok / will try aim for 15 next set
5lbs x 15 - mini pause by 10th rep & powered thru last 5
5lbs x 15- good set

BB Close Grip Bench Press
20lbs x 20 - too light weight so did extra 5 reps (couldn't find 30lbs BB around)
20lbs x 20- pushed straight up & felt good burn on triceps
20lbs x 20

BB lying ovhead Triceps ext.
20lbs x 12- focused on keeping elbows in & isolate mov'ts solely on triceps - might felt more tensions on right triceps
20 lbs x 12 - will try aiming 15 next
20lbs x 15 - arms were shaking last 3 reps!

20 min HIIT spin bike (1 min all out/ 2-3 min rest)

Chest Shoulders, Triceps and 10 min steady state spin bike

Warm Up:
Rhomboids 2.5lbs x 20@each
External rotator on knee 2.5lbsx10@each

DB Incline Press (rest longer btwn sets)
15lbs x 15 - warm up
20lbs x 10 - hard set
20lbs x 10 - hard last 2
20lbs x 8 - hard set

Standing BB Shoulder front press
30lbs x 15 - moderate set (all strict presses/no push press!)
30lbs x 15 -same
30lbs x 15 ( push press on last 3 to get the weight up!)

DB prone rear delt raise
5lbs x 15 - ok
5lbs x 12
5lbs x 12

BB Close Grip Bench Press
30lbs x 15- better focused on pushing from chest & triceps
30lbs x 15
30lbs x 15

BB Ovhead Triceps Ext
20lbs x 15 - good triceps burn
20lbs x 15
20lbs x 15

10min steady state spin bike with moderate resistance

Chest, Shoulders, Triceps & HIIT spin bike

Warm up
Rhomboids ex 2.5lbs x20 @each
YTI Shoulder ex 10 reps @each
Shoulder Rotator on Knee 2.5lbs x10 @each
Push up plus 10x

DB Incline Press
15lbs x 15 - warm up set /moderate
20lbs x 10 - hard rep but felt doable
20lbs x 9
20lbs x 8 - last 1 rep, left arm failed

Standing BB Overhead Press
30lbs x 12
30lbs x 12
30lbs x 12
Did total 15 but last 3 did Push Press on all sets

Prone Rear Delt Raise
5lbs x 15 felt quite easy
7.5lbs x 10 - moderate
7.5lbs x 10
7.5lbs x 10

BB Close Grip Bench Press
30lbs x 15 - focused on pressing from armpits & chest + contracting triceps
30lbs x 15
30lbs x 15 - last 3 were rough

DB Lying Overhead Triceps Ext (2 hands hold 1 DB)
15lbs x 15 - last 5 felt triceps burn
15lbs x 15
15lbs x 12 - very fatigue last 2

20 min HIIT spin bike (I ran out of time so only managed to do 20 minutes)
(1min max effort / 2 min rest- last 2 intv were 1:10 min max effort/3 min rest)

Chest, Shoulders, Triceps + HIIT spin bike

DB Incline Press
10lbs x 15 - warm up (couldn't find any 15lbs DB so had to do 10 lbs)
10lbs x 15 - warm up
20lbs x 8 - hard
20lbs x 8 - hard
20lbs x 8- hard

BB Standing Overhead Press
30lbs x 12 - last 2 were rough
30lbs x 10 - felt harder than 1st set
30lbs x 10

Prone Rear Delt Raise
5lbs x 15 - light but didn't get "T" shape at last 2
5lbs x 12- better form
5lbs x 12

BB Close Grip Bench Press
30lbs x 15 - ok
30lbs x 15 - felt triceps burn last 5
30lbs x 15 - triceps burn last 3

BB Lying Overhead Triceps Ext.
20lbs x 15 - rough set
20lbs x 12 - form felt a bit off
20lbs x 12 - tried focus on keeping elbows in

30min HIIT spin bike
(first 15 min was 2 minute rest with 1 minute all out / 2nd half was 3-4 min rest with 1 min 10 sec all out)

Back, Triceps & HIIT spin bike

Warm Up
YTI exercise x 15 reps
Rhomboids ex x 2.5lbs x 15 @each

BB bent over rows:
Set 1 (warm up) 45 lbs x 15
Set 2 (warm up) 55lbs x 15
Set 3 - 65lbs x 10 - tried to pull from back muscles
Set 4- 65 lbs x 10 - last 2 rep was quite rough to get full ROM
Set 5- 65lbs x 10 - last 2 repss were tough

Seated Cable Rows
Set 1 - 20lbs x 15 - ok
Set 2 - 20lbs x 12 - pulling w back muscles
Set 3 - 27.5 lbs x 8 - heavy

BB Close Grip Bench Press
20lbs x 15 - felt triceps burn
20lbs x 15 - triceps burn by 7th rep
20lbs x 15 - ok

BB Lying Ovhead Triceps Ext
20lbs x 10 - need to keep elbows tucked on sides
20lbs x 15 - better reps - felt triceps burn
20 lbs x 15 - last 3 reps were tough

20-30 abs between all sets

20 min spin bike HIIT
2min rest / 1 min 10 sec MAX effort
3 min rest on last intv / 1 min 10 sec MAX effort

Chest, Shoulders & HIIT spin bike

Warm Up
YTI exercise x 15 reps
Rhomboids ex x 2.5lbs x 15 @each
Shoulder Rotator on Knees x2.5lbx15 @each

Superset
A) Rear Prone Delt Raise
B) V up abs

Set 1
A) 2.5lbs plates x 15
B) 20 reps

Set 2
A) 5lbs plates x 10 reps - ok
B) 20 reps

Set 3
A) 5lbs plates x 10 - focused keeping shouldrs down & squeeze upper traps on extending arms
B) 20 reps

Set 4
A) 5lbs plates x 12 reps - fatigue last 2
B) 20 reps

Incline DB Press
Set 1- 15lbs x 15 reps - quite challenging, felt tension all throughout

Set 2 - 20lbs x 8 reps - very hard reps, esp twd last 3 reps on left arm

Set 3 - 15lbs x 10 reps - a bit better handling the weights esp for left arm

Set 4 - 20lbs x 8 reps - a bit better than 2nd set- might be more mentally ready- focused on contracting upper back & squeezed back against bench

Bicycle abs in between sets (40 reps)

Standing Overhead BB Press (8-10 reps range)

Set 1 - 30lbs x 10 reps - need to watch not swaying to back when pressing up

Set 2 - 30lbs x 10 - better tension, focused on tightening core, glutes & upper back so body won't be swaying back & forth when pressing

Set 3 - 30lbs x 10 - struggled last 2 reps

30 min HIIT spin bike
1st 15 mins - 2 min rest / 1 min active
2nd 15 mins - 3 min rest / 1 min 10secs

Chest, Shoulders, Triceps and HIIT spin bike

Warm up
Shoulder YTI exercise x 20 total (from Mike Robertson)
Rhomboids ex 2.5lbs x 15
Shoulder Strengthening (from Mike Robertson) 2.5 lbs x 15
Push up plus 10 reps

BB Incline Press
Set 1 - 20lbs bb x 12 reps - focused on pushing from lats & armpits
Set 2 - 20lbs bb x 12 reps - upper back felt tension - keeping core tight- back pressed against bench
Set 3 - 20 lbs bb x 12 reps - felt still have 1-2 reps left

Standing BB Overhead Press
Set 1 - 20lbs x 15 reps - ok (couldn't find 15dB nor 30lbs BB) focused contracting upper back muscles & more aggressive tempo
Set 2 - 20lbs x 13 reps - shorter rest between sets so fatigue by 13
Set 3 - 20lbs x 12 reps - focused contracting upper back muscles & more aggressive tempo

Prone Rear Delt Raise
Set 1- 2.5lbs plates x 15 - quite easy getting to 15 reps
Set 2 - 5lbs plates x 10 - good weights - need to focused contracting shoulder blades on way up
Set 3 - 5lbs plates x 10 - same feeling as above

Close Grip Push Up aka diamond push ups ?
Set 1 - 8 reps - focused on keeping arms close to body - on knees
Set 2 - 8 reps - 4 reps on toes- didn't quite get chest to ground- 4 reps on knees
Set 3 - 8 reps (half on toes - chest closer to ground/ half on knees)

30min HIIT spin bike (1 min max effort resistance pedaling /2-3min rest easy pedaling)

Shoulder YTI exercise


Shoulder Strenghthening

Back & Triceps Workout + HIIT Spin Bike

Warm up:
Light Bent over rows
2 sets- 10lbs plates x 15 reps
45 deg Rev hyper extension x 15 reps

BB bent over rows (45 lbs bar)
Set 1 - 45lbs x 15 reps - not too bad
Set 2 - 45lbs x 15 reps - struggled last 2 reps - felt burn on back & a little on triceps
Set 3 - 45 lbs x 15 reps - left arm felt a bit weak at last 2 reps

Seated Cable Rows - alt. sides - (I don't know the exact name of the exercise so I just put the name as I described them. You could see it in Video)
Set 1 - 20lbs x 12 reps @each - moderate- focused on pulling feom back muscles, not arms)
Set 2 - 20 lbs x 15 reps @each - might want drop reps as left arm started to feel pulling from arms rather back
Set 3 - 20lbs x 12 reps @each - started to feel on arm towards the end

Close Grip Chin Ups
Set 1 - 5 reps (close grip) - performed 1 rep from a dead hang probably but arms weren't fully extended down - getting there!
Set 2 - 4.5 reps - very struggling
Set 3 - 3 reps - tried to do 1 more but couldn't bring myself up!

Overhead Triceps Extension on BB squat rack
Set 1 - bw x 15 reps - focused on keeping elbows close to body- triceps burn by last 5 reps
Set 2 - bw x 15 reps - struggled last 5
Set 3 - bw x 15 reps - struggled last 5- triceps burn

20 min HIIT spin bike (2-3 min rest w 1 min MAX effort)

Chest & Shoulders + HIIT spin bike

Warm up:
2.5lbs plate x 10 @ each rhomboids exercise
2.5lbs plate x 10 reps prone rear delt raise
2.5lbs plate x 10 reps prone traps raise

DB Incline Press
Set 1 - 10lbs DBs x 12 reps moderate could do full ROM, maintained steady form
Set 2 - 10lbs DBs x 12 reps -moderate
Set 3 - 10lbs DBs x 10 reps - moderate reps

DB standing Overhead press
Set 1 - 10lbs DB x 15 reps - modrate
Set 2 - 10lbs DB x 10 reps - struggled last 2 reps at left arm
Set 3 - 10lbs DB x 10 reps - had to push last 2 reps

DB One Arm Shoulder Press
Set 1 - 15lbs x 12 reps @each - pushed thru last 2 reps esp left side
Set 2 - 15 lbs x 10 reps @each - pushed thru last 2 reps on left-right was ok
Set 3 - 15 lbs x 10 reps @each - pushed thru last 2 reps on left

Abs in between exercises: seated bicycle, lying down leg raises, seated crunch on bench - 20 reps min or till fatigue

Finisher: DB One Arm Jerk
Set 1 - 15lbs x 10 reps @each - easier than press for sure
Set 2 - 20lbs x 10 reps @each - moderate feel- left arm felt need a bit more balance on way up
Set 3 - 20 lbs x 10 reps @each - moderate- raised heart rate pretty good

HIIT spin bike 30min
1 min MAX effort ( resistance # 14-16)
2 min rest first half
3 min rest last intv except last round (1 min rest)

Chest, Shoulders, Triceps, Biceps + HIIT spin bike

Warm up

• 2.5 lbs plate x 10 reps @each Rhomboids
• 2.5 lbs plates x 10 reps Side lateral raise
• 2.5 lbs plate x 10 reps Prone delt raise
• 2.5 lbs. Plate x 10 reps Prone trap raise

BB incline press

• Set 1 - 30lbs preloaded bb x 10 reps (mod. Heavy)
• Set 2 - same bb x 10 reps
• Set 3 - same bb x 10 reps - felt more power by pressing back against bench

DB One Arm Shoulder Press

• Set 1 - 15 lbs x 10 reps (left arm struggled last 2 reps- right arm ok)
• Set 2 - 15 lbs x 10 reps (left arm struggled last 3 reps)
• Set 3 - 15 lbs x 10 reps (same)

Bodyweight overhead triceps ext (squat rack # 7 height)

• Set 1 - bw x 10 reps (vid) - elbows are flaring out - need to tuck closer to body
• Set 2 - bw x 12 reps (vid) - more burning on triceps esp by 10th rep
• Elbows are more tucked in - head migh need to go under bar more?
• Set 3 - bw x 12 reps - really pushing thru by 8th reps.

DB Alt. Biceps curls

• Set 1 - 10lbs x 12 reps @each arm - biceps burn by 8th rep
• Set 2 - 10lbs x 10 reps - struggledby 8th - only managed 10 reps
• Set 3 - 10 lbs x 10 reps - same

HIIT spin bike: 20 mins (3-4 min rest- 1 min med resistance pedaling) about 5-6 rounds

Glutes, Hamstrings, Legs & HIIT spin bike Workout

BB Glute Bridge

• Set 1- 65lbsx20 reps - easy
• Set 2 - 65lbs x20 reps -same
• Set 3 - 70 x 30 - started felt booty burn by last 10 reps
• Set 4 -75 lbs x 30 - more burn feeling by last 10
• Set 5 - 80 x 30 - slowing down by 20th reps - pushed thru last 10
• Set 6 - 85 x 20 - felt more tension on left glute!
• Set 7 - 85 x 25- felt more even on both glutes - focusing squeezing both- more burn by 20th
• Set 8 - 85 x 20 - same

BB deadlift

• Set 1 - 65 lbs x20 - moderate easy felt more tension on left glute
• Set 2 - 65 x 20 - same. Need to focus to keep right foot planted down - right toes has tendency to lift up a bit from ground
• Set 3 - 75 lbs x 15 - arm felt tired holding bar by 10th rep
• Set 4 - 70 x 17 - a bit better feeling
• Set 5 - 70 x 15 - legs felt burning by 12 th rep
• Set 6 - 70 x 15 - same

BB front Squat

• Set 1 - 45 lbs. x 15 - struggled last 5 (nonstop reps)
• Set 2 - 45 x 15 - same (nonstop reps)
• Set 3 - 45 x 15 - same (nonstop reps)

KB side lunges

• Set 1 - 15 lbs x 12 @each leg - inner thigh feels stretch depends how deep the lunge
• Set 2 - 15 x 12 @ each leg - struggled last 2 esp right side/ left side felt stronger
• Set 3 - 15 x 12 @ each leg - same

Butt Blaster

• Set 1 - 20lbs x20 @each leg (right side- felt burn by 12th - booty burn + felt sm tension on knee joint- left side burn solely on glutes)
• Set 2 - 20lbs x 20 @each ( Right leg felt more burn on glutes by shifting bodyweight twds left- struggled last 5- Left leg felt stronger didn't struggled till last 2)
• Set 3 - 20 lbs x 20@ each leg ( Rright leg lost a bit focus at last 3 reps so felt burn on knees- L leg strong till last 2)

HIIT: 30 min. Spin bike (1 min MAX effort with medium resistance- 2-3 min. rest/easy pedaling)

Shoulders & HIIT spin bike Workout

Today's workout was mainly Shoulders (Vertical and Horizontal Press) plus HIIT on spin bike for 30 minutes and this will be the last HIIT for me this week.

I logged everything per your instructions.

Standing BB Shoulder Press

• Set 1 - 20 lbs preloaded BB x 15 reps - felt easy
• Set 2 - 20 lbs preloaded BB x 15 reps - felt moderate
• Set 3 - 30 lbs preloaded BB x 12 reps - struggled last 2 reps
• Set 4 - 30 lbs preloaded BB x 12 reps - struggled last 2 reps
• Set 5 - 30 lbs preloaded BB x 12 reps - struggled last 2 reps

Incline BB Shoulder Press

• Set 1 - 20 lbs preloaded BB x 12 reps - felt moderate easy (started to feel the burn by 10th reps)
• Set 2 - 20 lbs preloaded BB x 12 reps - felt easier now
• Set 3 - 30 lbs preloaded BB x 10 reps - struggled last 2 reps
• Set 4 - 30 lbs preloaded BB x 10 reps - struggled last 2 reps
• Set 5 - 30 lbs preloaded BB x 10 reps - struggled last 3 reps

Alternating 1 Arm Standing DB Shoulder Press @15lbs each arm

• Set 1 - 15lbs x 10 reps (each arm) - left arm struggled by last 2 reps / felt easy on right arm
• Set 2 - 15 lbs x 12 reps (each arm) - mini break by 9th reps, pushed thru w left arm to last 2 reps
• Set 3 -15 lbs x 12 reps (each arm) - mini break by 10th rep for left arm to catch up

Active rest: Around 1-2 mins - did some abs moves or shoulder mobility.

HIIT: 30 min spin bike (1 min moderate resistance - #15 with 2-3 min rest (4 min rest at last interval)- I think I made a mistake yesterday- it might not be #7 but instead #17).