Back

Wide grip chins(last 2 sets with weight)
Sets...10,10,10+10,10+10

One arm dumbbell rows
Sets....50x10,65x10,80x10,85x8

Behind the neck pulldowns first 2 sets, last set in front
Sets....100x10,120x10/100x8(very strict from)

Shoulder width chins with assist for perfect form
sets....50x10,30x10,6

V bar pulldowns
Sets....100x10,120x8

Hypers
Sets...10,10,10(last 2 sets with 25lb. plate)

Back was very pumped and felt great


Shoulders

Cable side laterals
Sets...45x12,55x12,65x12

Upright rows(cable...have to be careful here due to left forearm, so form is more important here than weight)
Sets....85x12,105x12,125x9

Military presses(olympic bar)
Sets....95x10,105x7,115x5,120x4

Rear laterals
Sets....45x15,45x15

Seated dumbbell shrugs
sets....85x15,85x20

Shoulders feeling pretty good too! Recovery drink was in order! As mentioned my workouts will be kicking into higher gear now, going from a 2 on 1 off to a 4 on 1 off. Will be doing just 3 on 1 off the rest of the week/weekend, and rest Monday. So Tuesday I will start with the new sequence of 4/1. It will go like this, chest/biceps
back/abs
quads/hams/calves
shoulders/triceps/abs

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