Warm-up 5 minutes recumbent bike

Shrugs DBs 20X20, BB60X12, 70X12
Lateral raise 12X12, 15X8, 15X8
front raise 12X12, 15X12, 20X12
bent over lateral 8X12, 10X12, 12X8
Lat pull-downs 60X12, 80X12, 90X8
Back extension 4X12, 5X12, 5X12
Bench Press 95X12, 105X12, 125X12
Decline flyes 12x12, 15X12, 20X12
Incline biceps curls 10X12, 12x12, 15X12 superset with
triceps pressdowns 15X12, 25X12, 30X12
wrist curls 15X12, 15X12 superset with
reverse wrist curls 10X12, 10X8
BB Lunges 45X12, 50X12, 50X12
leg extensions 35X12, 40X12, 45X12 superset with
seated calf raises 50X12, 60X12, 70X12
leg curls 35X12, 45X12, 55X12

Stretched out!!!!
Probably could have gone heavier on some things, but I didn't get enough sleep last night...

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