Shoulders (rears, bit of back width)
DB Overhead Press 12,10,8,6,6 (FOR WEIGHT)
(15×15)
30×12
30×10
30×10
35×10
40×6,1
Bent over single arm DB fly 4 x 10 (CONTROL CHANGE OF DIRECTON)
15×10
20×10
20×10
20×12,3
DB Side Laterals 6x12
17.5×12×5
20×9,2,1
Seated DB Front raises (both at same time) 15, 15, 12, 12, 12
15×11,3,1
15×9,3,3
15×8,2
--water refill, extra rest--
15×10,2
15×9,3,2
Barbell Upright rows or cable 3x10
ss w/ Rope face pulls 3x10
*testing, new gym, new cables, test set for weight*
(100×10 / 100×10) same weight feeling, all good
130×10 / 150×10
140×8,2 / 160×10 (yay for bigger stacks )
140×7,2,1 / 170×6,2,2
New face pull PR
Wide Grip Lat Pulldowns (palms facing eachother – a wide grip D bar for this) 15, 12, 12, 10
*testing, new gym, new cables, test set for weight*dual pulley
(60×15)
105×12
105×12
110×10
125×7,2,1
New PR
I miss my stinky old rusty gym