Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
110lbs x 21 reps
Best Volume
2
110lbs x 18 reps
3
110lbs x 18 reps
Single arm Machine row
SETS
WEIGHT & REPS
1
85lbs x 23 reps
2
85lbs x 25 reps
Best Volume
3
90lbs x 23 reps
Rack Pull
SETS
WEIGHT & REPS
1
225lbs x 15 reps
2
225lbs x 13 reps
3
225lbs x 14 reps
Chest Supported Reverse Fly (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 16 reps
2
20lbs x 15 reps
3
15lbs x 26 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 21 reps
Best Volume
Best 1 Rep Max
2
30lbs x 19 reps
3
30lbs x 17 reps ( After This last set I dropped to 10lbs and did as many as i could to push blood into the shoulder)
Also did 20min treadmill cardio incline HR around 120-125 post workout