*warm-up

Pulley Row

  • 80 x 10 x 2
  • 180 x 10
  • 225 x 10 x 3

Lat Saw Pulldown

  • 180 x 10
  • 225 x 10 x 3

Spider Curls

  • 35 x 20 x 3

DB Lateral

  • 40 x 15
  • 50 x 15 x 2

Plate Front Raise

  • 45 x 12 x 3 - need to do these more