Foam roll: Back, chest
Press
42.5lg * 5
52.5 * 5
60 * 5
62.5 * 10 for 3 sets
Seated Laterals
22.5 * 12 for 3 sets
Face rows
2 sets of 20
1 set of 50
Lat pulldown
115 * 10 for 4 sets
Tricep pushdown
3 sets of 15
BB curls
40 * 10
50 * 10 for 2 sets
One armed preacher BB curl
3 sets of 12
Overhead DB extension
10 * 20 for 3 sets
Not much elbow pain surprisingly.
Single arm hammers
25 * 12 for 2 sets
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