Warmups
Treadmill: 10minutes moderate/hard
Arm Windmill: 3minutes moderate
Main
Bench: barxfew, 60(135)x5x2
Other
Reverse grip machine row: warmups, 85x8x3
Pushdown machine: warmups, 81x8x3
Band assisted stretching shoulders
L Flyes: 12x12x3
Disco Stu: 24x8, 12x12x2
Facepull: 3sets to 66x12
X-Trainer: 10minutes(#1/70-90rpm)
Stretch lower+roller
Notes
I started the bench to see how the shoulders were getting on, bar was fine but as soon as weights went on I could tell they were not good, so I skipped. Back, shoulder stuff etc was cool.
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