Just went in for a quick sesh after work to make me feel better about myself.

Standard Warmup

5 min row

40 arm circles

10 arm raises

Set

3x

10 x DB curls @ 32.5

10 x DB OH Press @ 32.5

8 x SA DB Rows @ 50/55/55

10 x Oblique/back raises @ 45

Then

3x

20 x hip adduction 235

20 x hip abduction 160

Cooldown 

Ab set

Stretch