26/10
Tris & Shoulders:
Dips: bwx8x2, (bw 25k)x5, (bw 50k)x5x3, bwx20
Standing bar press: 40×8, 60×8, 80x5x3
Band lateral raise: 3 sets 8 reps
Lying rear delt dumbell fly: 20x8x4 (short pause)
Abs:
Cable pulldown, 4 sets 10-14 reps
superset with
Hanging knee raise (2 sec pause), 4 sets 8-10 reps
Stretching: 10 mins