with brother in law (he’s way stronger than me)

Warmup

5 minute row

40 arm raises

10 arm circles

Set 

3x

10 DB curls 35/35/40

10 SA DB OH Press 40/45/50

20/15/10 weighted row 100/130/160

Then

3 x 10 decline bench @ 135

Then

3x

10 back/oblique raises 50/60/60 (60 was HEAVY, usually do 45)

15 standing lat pulldowns @ 55

12 SA tricep pull downs @ 55

Cooldown

Rollout

Abset