Midweek upper body days are used to help with balance and volume. My left side still needs work to catch up to my right and overall my upper body needs to be built up.
dumbbell press - slight incline
worked up to 90's for reps below
1 set of 20 reps
1 set of 16 reps
1 set of 12 reps
1 set of 15 reps
1 set of 11 reps
McGill chins
5 singles
cable crossover lat pull downs
stack for 4 sets of 15 reps
low pulley rows
130 for 3 sets of 20 reps
rope work for shoulders
three sets of each below
20 swings outward
20 swings inward
20 up and downs
My short term goal for the dumbbells is 5 sets of 20 reps with the 90's.