Yesterday was one of the best upper body sessions I have had in a long time
Sir Charles Lateral Raise (5 minute cluster at failure turn to regular lateral)
Rear Delt Reverse Fly Ascend Sets (start at bottom of machine, add 20 pounds each set work my way up the stack, 8 reps each set and walk 10 feet away from the machine and back)
Seated Row (same as reverse fly)
Straight Arm Pulldown (same as above but 15 reps)
Incliine Cable Fly (10 sets of 10 rest 30 sec)
Today---Interval Boxing Workout
Here is an amazing deadlift Tutorial by Adam Pine
Ultimate Trap Building Superset