No real weight or rep plan just went in to do upper (still scared to do lower)
Bench 95x10 135x10 155x10 175x10 185x5
Incline 135x10 155x10
Shrugs 225x10 315x10 405x10 495x8
BOR 135x10 155x10 175x10 185x10
Dips 4 sets of 5
Kick backs 20x15 25x12 30x10
Rope pull downs 50x15 60x10 60x10
BB Curls 45x10 65x10 85x6
DB curls 25x10 30x10 35x10 40x10
Lat pull downs 135x10 150x10 165x10

A little elbow soreness at first with Bench (only when i went with a elbows tucked in ROM), all in all a good work out. Nothing out of place fetl great

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