upperboddy Back, Chest, Shoulders
Warmup-light bent over db rows 3 sets of 10
rep # rep # rep # rep #
1 arm DB rows 15 20 12 25 10 30 8 30
Narrow Grip Pulldowns 12 90 10 110 8 120
Flat DB bench press 15 20 12 25 10 30 9 35 8 40
Flat Flyes 12 15 10 20 8 25
Rear delt flyes cables 15 10 12 10 10 10 8 10
Front raises 12 10 10 15 8 15


in between sets of front raised i did bicep curls of the weight and the same reps.

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