Hey guys I am back from vacation. While I was gone I did over 70 miles of hiking, but Saturday was my first day back in the gym.

Standard warm up

5 minute row

40 arm raises

10 arm circles

Set

3x

20 x DB curl 30/32.5/35

10 x DB OH Press 30/32.5/35

15/10/10/3 DB Bench 45/50/55/60

8 x SA DB row 45/50/55

10 x deadlift @ 110

Then 3x

10 x incline cruch/twist @ 45

20 x weighted row 75/100/130

20 x lat pull downs @ 100

and Ab set cool down