This week

Monday-
Db banded floor press- 3-4 warm ups x5, then 3x5 working up to a max 5 reps. I went up to 105's +green bands for 3, then 115+purples for 4.
Db flyes- 3x10
Db single arm shoulder press- 3x5 on each arm. I went up to 95's on these.
Laterals- 3x10
SUPERSET
Banded lock outs- 3x15 I went up to blues on these.
Over head banded tri extensions- purple 3x15
Abs

Tuesday- Upper back work and biceps
Hammer curls- 1 warm up x8, then 3x8 I went up to 55's.
Banded lat pull ins- green/blue 3x15
Tower pull downs- 3x15
Up right rows- close grip 3x8
Abs

Thursday
Eccentric less squats and deads
Squats- 80% of 3 rep max. 6x3
Deads- 80% of 3 rep max  5x3
Banded glute kicks- 3x15 (green or blue)
abs.