combo lateral/front db raises:
12 x 10, 10 x 10, 8 x 10, 8 x 10
(in between sets: crunches on decline bench - 20 to front, 15 each side)

machine rear delt flyes:
4 sets 12 x 40

hammer shoulder press (cross lift):
12 x 35, 12 x 25, 12 x 25, 12 x 25

no cardio other than a 10 min warmup today - had to go to ups and pick up protein powder and didn't have time.

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