Notes
Shoulders
Front delt
1 Seated overhead press dumbells (10x(2x20)), (10x(2x25)), (10x(2x30)), (4x(2x35)) shit was heavy (10x(2x25))
Mid delt
2 Seated dumbell lateral raise tempo (12x(2x10)), (10x(2x12)), (10x(2x12)),(10x(2x10))
5 Lateral raise with cables (single arm) 2x(10x5), 2x(10x5), 2x(10x5)
Rear delt
7 Dumbell delt fly (push shoulders down)
(10x(2x10)), (10x(2x10)), (6x(2x10))
3 shoulder press machine (10x40), (6x55) too heavy but no intermediate weight (10x40
Traps
9 Shrugs (15x(2x35)) switched to barbell (12x80), (10x90), (10x100) felt in forearms way more
Back
8 Bent over barbell row (10x45), (10x70), (8x70),
4 Lat pull down (10x42.5), (10x50), (10x50), (12x42.5)
10 One arm dumbell row 2x(10x25), 2x(10x30), 2x(10x35)
Standing lat pull down not this week
6 Row machine (10x85), (10x100), (10x120), (6x120)
Dead lift not this week