1) Floor cobras with 4 second pause. 10reps x3sets
2) Standing sides raises, pause at T. 10reps x 3 sets
3) Seated Dumbbell Shoulder press (bench had slight incline to facilitate a slight lean back).
3. (5sets) 50lbs 12reps, x 2 sets 90lbs 10 reps 100lbs 9reps 110lbs 6reps (ok, not perfect) 4) Standing Plate upright rows (used weight plates that have the handles, holding 1 in each hand).
4. (3sets) 25s 12reps 35s 12reps 45s 8reps
5) Side Lying external rotations. 17lbs 12reps, x3 sets
6a) Face down Y's. Thumbs up 12reps, Thumbs up 30second hold x 2 sets
6b) Face down T's. 10lbs 12reps, 10lbs 30second hold x 2 sets
6c) Face down W's. 8lbs 12reps, 8lbs 30 second hold x 2 sets