Morning work out- I didn't have time to finish my work out last night so I finished up this morning. It's ok to do this and there is no fear of over training.
Db one arm bench- warm up doing db shoulder press for 30 reps with 30's, then a few warm up sets x8, and then 4x5 with 85's. These were done fairly fast trying to focus on moving the weights fast and controlled for good quality reps.
Laterals- 4x5 with 30's
Evening- Upper back and biceps
Alternate db curls- 1 warm up x8 then 3x8. I used 55's
Hammer curls- 4x8-10. 55's on these as well.
Pull ups- 20 reps
Reverse grip pull ups- 20 reps
Barbell shrugs- 3x8 I went up to 315
Arrow pulls- 3x10 I went up to blues.
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