5/18 training

Sunday: Seated row: 16x8,5,5

Wide grip lat pulldown: 15x8,5,5

Leaning shrugs: 75x11,6,5

DB hammer curl: 50x7,4,4

Wednesday: seated Press: warmup to 205x10,

4,2 rest pause

Lateral raises: warmup to 50,40,30x7s

Machine chest press: 15,14,13x15,7,5

kickback pushdown: 4x8,4,2