Upper accessory with Lily at the S4 compound

warm-ups

band pull aparts, reverse grip dumbbell press

 

decline bench

worked up doing sets of 8 to 110's for 5 sets of 8 reps

 

dumbbell rows

110 for 4 sets of 15 reps

 

h-raises

25's for 4 sets of 12 reps

 

dumbbell tricep extensions (across the body, elbow supported)

20 for 4 sets of 15 reps