Upper body band warmup
Press
Bar * alot
40kg * 10
50 * 8
60 * 8 * 4
60 * 25/9/6
Close grip bench
60 * 5
100 * 5 * 4
100 * 10/4/2
Chest flies
22.5 * 12 * 3
Lying DB extension
17.5 * 10 * 2
15 * 10
Standing overhead DB extension
12.5 * 15 * 3
Shrugs
100 * 20 * 2
Rear delt flyes
47 * 25 * 3
GHR abs
15kg plate * 12 * 3
All sets of pressing were done supersetted with a set of 25 banded face pulls. For the tricep work, I supersetted the dumbbell work with banded pushdowns in between. Shrugs were done strapless, and held for a second count at the the peak contraction. Figured I should put in more high rep shrugs, since I don't really need much bigger traps since they grow pretty easily compared to the rest of the body. Need to get my grip up though. Decided to switch wide grip paused bench for close grip because my left AC joint is feeling alittle stuck and uncooperative. Probably will cycle this movement back in on the next wave.
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