Front and Rear Raise – 2x12 each, light

Bench Press – 135lbs - I was aiming for 8 each rep. Couldn't believe how heavy these felt. 1 x 8, 1 x 6, 1 x 6, 1 x 5

DB Incline – 3x12, drop set last set

Single arm Laterals – 4x8 each
superset with
Rear Pec Deck  - 4x15

DB Front Raises – 4x12
superset with
Incline facing rear raises – 4x12 with a 1 second hold on each rep

Chest Press Machine – x15, 12, 10, drop set the last set

Bicep Curls - 3 x 10

Weighted Planks 3 x :45