2. Machine seated overhead press 3. Dumbbell seated lateral raise 4. Dumbbell bent over rear delt fly head assisted 5. Cable one arm lateral raise 6. Cable face pull
7. Ez bar wide grip curl
8. Ez bar close grip flat bench press BACK
1. V-grip lat pulldown 4 sets
2. Dumbbell one arm row matt jansen style 3. Cable seated row 4. Wide grip lat pulldown